WOD 10/12/2014

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Gymnastics

Skill work 6 min

Hollow/arch

Kipping (if hands allow :)

HSPU – kipping

HSPU – strict

Ring swings

Muscle ups

Shoulder Press (Percentages based off 90% of 1RM)

75%x5

85%x3

95%x1+

Metcon (AMRAP – Reps)

5 min row max cal

4 min lateral burpee box jump overs 24/20

3 min wall balls 20/14

2 min double unders

1 min air squats

Tabata

Flutter kicks

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