March 12, 2018

Posted on 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
Posted in WOD