November 15, 2017 Gymnastics: 3 Rounds (Not for time) 10 Prone Dumbbell Rows 20 Hip Extensions :40 Hollow Hold* *Every break on Hollow Hold = 5 Hollow Rocks (complete at end of total hold) Metcon: 3 Rounds of 3 sets of: 7 Burpee Box Jump Overs (24″/20″) 7 Unbroken Pull ups (Rx+ 10 Unbroken Pull...Read More