December 10th, 2019

Strength/Skill

Strict Gymnastics

0:00-5:00

3 Deficit Strict Handstand Push-ups

:15 Second Hanging L-Sit

5:00- 10:00

3 Deadstop Handstand Push-ups (1 Second Pause on Floor)

6 Strict Toes to Bar

10:00- 15:00

3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down)

:15 Seconds Freestanding Handstand or Handstand Floater Practice


WOD

AMRAP 4:

27/21 Calorie Row or Bike

27 Burpees

27 Chest to Bar Pull-ups

-Rest 4 Minutes-

AMRAP 4:

21/15 Calorie Row or Bike

21 Burpees

21 Toes to Bar

-Rest 4 Minutes -

AMRAP 4:

15/9 Calorie Row or Bike

15 Burpees

15 Pull-ups