July 28, 2017
Gymnastics:
A. Hollow Kips
Every :30 x 10 Rounds
6-8 Hollow Kips
B. Handstand Hold
3 x :30 Hold Facing the wall
Strength:
3 Rounds of:
10-15 Med Ball GHD Sit ups
16 Weighted Step ups (KB in Front Rack) (8 each leg)
*Choose own weights for each movement.
Metcon:
10 minute AMRAP
5 Muscle ups
10 Overhead Squats (95/65)
5 Bar Facing Burpees
