WOD:
20 rounds for time:
3 pull-ups
6 push-ups
9 air squats
Intended Stimulus: 11-18 Minutes
Intermediate:
20 rounds for time:
2 pull-ups
4 push-ups
6 air squats
Beginner:
8-12 rounds for time:
2 ring rows
4 push-ups from the knees
6 air squats
Home Workout:
20 rounds for time:
3 up-downs to a target (6/6 in)
6 push-ups
9 air squats
Movement scaling options:
Pull ups: Reps, jumping pull-ups, ring rows
Push ups:Reps, push-ups from the knees, hand-elevated push-ups
Air squats: Reps, air squats to a target, reverse lunges
Post-Workout Skill Work:
8 sets:
:10 L-sit holds
:20 rest