Gymnastics Bias
Warm-up
WOD
“The Siren”
500m Row
Rest 1:1
500m Row
Rest 5 Minutes, then:
21-15-9
Pistols (L+R=2)
Strict Ring Dips
Push Ups
**Score total time, including rest
Rest 1:1
500m Row
Rest 5 Minutes, then:
21-15-9
Pistols (L+R=2)
Strict Ring Dips
Push Ups
**Score total time, including rest
Extra Credit
4 x 30sec. L sit hold
**Paralette or box
**Paralette or box
• L sit Rope Climb
• Legless Rope Climb
• Rope Climb