WOD NOTES
Gymnastics “Golf”
The goal is to complete the movements with the fewest number of sets.
Par is 27 and the low score wins.
3 minutes at each station, rest if time remains.
Double par is maximum on each piece.
Fitness and Performance
100 SU
30 Horizontal ring rows
30 Bench dips
30 Wall balls
30 Hollow rocks
30 Band good mornings
50 Air squats
30 Push ups
50 KB swings 16/12
Sport
100 DU
30 Strict pull ups
20 Strict Ring Dips
30 wall balls 30/20
30 Hollow rocks
30 GHD hip extensions
20 Pistols
20 Strict HSPU
50 KB swings 24/20
