Strength / Skillwork

None today

WOD

Tempo Gymnastics Day, 5 Rounds

• 1 Skin-the-Cat OR Front Lever Attempt
• 4 Push-ups (50X2)
• 4 Left Side Plank w/ side Bends (1313)
• 1 Walk Walk + Lateral Traverse as far down the wall as possible ( Alt. directions each round)
• 4 Ring Rows (4242)
• 4 Right Side Plank w/ side Bends (1313)

(50X2) :05 down, no pause at the bottom, as afast as possible up, :02 hold at the top
(1313) :01 lowering your hip to the floor, hold for :03, Rise up for :01 into the side plank, hold in the up position for :03
(4242) :04 letting yourself down, hold flat for :02, Pull up for :04, hold at the top for :02

Elements

10 Rounds of:

• 5 Dips
• 5 Ring Rows
• 5 Burpees
• 150m Row