Warm up :
2 Rounds :
- 10 Cal machine
- 10 Pac pass overs
- 10 Shoulder Taps
- 10 Sit-ups
Gymnastics/ Max reps :
30s ON / 20 OFF x 12 :
- pull up Hold .
- Handstand Hold .
- Max reps of Dips .
- Max reps of Hand release push ups .
WOD: (cap 20)
For Time:
500m-400m-300m-200m-100m
- Row / Skii / Run
50 - 40 - 30 -20 - 10
- KB Swing
50 - 40 - 30 - 20 -10
- Skipping Rope
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