120725

W.O.D.:

15- EMOM: Gymnastics Work.

1. Active Hang L- Sit Hold 20-30 sec.
2. Ring Plank Hold 30-45sec.
3. Singe Leg Wall sit Hold R-20 L-20 sec.
4. Single Arm KB WindMill R-6 L-6 reps
5. HandStand Hold 30-40sec.

METCON: Team of 2: For Time:

2000 m Ergo. (Row/Ski) Bike: 3000m

50- Burpee Box Get Overs (120/100)

50- Single Cross Overs ( sametime) / S1: 50 DU./ S2: 100 Single U.

50- SandBag Cleans

50-Chest2Bar Pull Ups (RX: 30 MU) / S1: 50 Pull Ups / S2: 80 R.Rows

50- Sync. Weig. Sit Ups ( Sametime)