12.17.2013

 In WOD

Warm Up

Dynamic Drills

5 Minutes Jumprope

Strength/Skill

Take 10-12 minutes to practice three gymnastics skills of your choice.

Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

MetCon

For time:

  • 100 Double Unders (300 singles)
  • 50 Pull Ups (Jumping or Ring Rows)
  • 400m Run
  • 80 Air Squats
  • 40 HSPU or HR Push Ups
  • 400m Run
  • 60 KBS (53/35)
  • 30 HR Push Ups
  • 400m Run

30 Minute Time Cap

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