Strength / Skillwork

None today

WOD

No Measure
Tempo Gymnastics Day, 4 Rounds

• Front Lever Progression* – Max Hold
• 3 Dips (X242)
• 4 Push-ups (X240)
• 5 Ring Rows (X241)
• 10+10 Elbow Plank w/ Alt. Leg Lift
• 10 – 15 GHD Sit-ups

Make the movements as hard as you can handle them by rounds 3 + 4.

*Both legs tucked, 1 leg Tucked, Both legs bent but out

(X242) As fast up as possible, :02 hold at the top, :04 going down, :02 hold at the bottom

Elements

4 Rounds of :40 Intervals

• Hanging Leg Raise
• Ball Slams, 20/15#
• OH SB Lunges
• 10 yard Shuttle Sprints
• REST