12.12.2013

 In WOD

Warm Up

Dynamic drills as a group

5 Minutes jumprope

Strength/Skill

Take 25 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.
One method may be to set up a circuit of several different movements and cycle through NOT for time. For example:
“Three sets, not for time, of:
Muscle-Ups x 3-5 reps
Handstand Walks x 5 Meters
Pistols x 3-5 reps each leg”

MetCon

“Annie”

50,40,30,20,10 of:

  • Double Unders
  • Sit Ups

10 Minute Cap

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