March 12, 2018 Posted on March 11, 2018 by glennstake a) WARM UP: Row or bike for 2 mins 3 Rounds: 10 leg swings – front/back & side/side 5 Mountain climbers 5 Push ups 5 ring rows b) SKILL: Gymnastics EMOM x 12 rounds: Min 1 – 10 Pistols Min 2 – 20 Handstand shoulder taps Min 3 – 12 Hollow rocks ** scale as per your coach c) WOD: 14 min AMRAP: 40 Sit Ups 20/14 Cal Row (or: 20/14 Cal Assault Bike) 20 Burpees Share this:TwitterFacebookLike this:Like Loading...