GYMNASTICS
WARM UP
EMOM 10 min1) :30 Shoulder Taps 2) :30 Push-ups 3) :30 Slow Air Squats4) :30 Bear Crawl 5) :30 Slow Air Squats
STRENGTH
EMOM 12
(max reps on each)
Even: Ring Dips
Odd: Strict Pull-Ups
WOD (UNBROKEN REPS IS GOAL) (cap15)
Buy In: 100 single under
4 RFT
21 WallBall
15 KBS
9 T2B or K2E
***No dropping Wallball/ KB/ or coming off bar….if so…3 burpee penalty
EXTRA
3x
1 min bar hang
20 Hollow Rocks
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