Warm-up
row 50 cals
warm up the gymnastics movements
Gymnastics
For 20 Minutes
MInute 1- 5/4 Muscle-ups
Minute 2- 7/5 Strict Handstand Push-ups
Minute 3- 10 Alternating Pistols
Minute 4 Rest
WOD (30 Minute Cap)
50 Calorie Row
50 Deadlifts, 135/95
40 Calorie Row
40 Hang Power Cleans, 135/95
30 Calorie Row
30 Front Squats, 135/95
20 Calorie Row
20 Push Jerks, 135/95
10 Calorie Row
10 Clusters, 135/95
WOD CREDIT- Comp Train