WOD 12.10.2025

Alternating EMOM x 20:00

Min 1 | :30 Handstand Hold
Min 2 | :30 Chin-Over-The-Bar Pull-up Hold
Min 3 | :30 Max Rep Handstand Push-up
Min 4 | Max Calorie Row
Min 5 | Rest
– Accumulate :30 in the holds.

3 Rounds

:30 Russian Twist 20/14#
:30 Rest
:30 Hollow Rock
:30 Rest
– Use a medicine ball for the Russian twists.