November 17, 2015
Warm Up-
3″ KB Swings (35/26) + PVC Complex
2 RNFT:
10 Barbell Strict Press
:30 Handstand Hold
5 Slow as possible Up/Down Strict Pull ups, or Ring Rows
:30 Pull Up Bar Hang
Strength (Gymnastics)-
1 Minute Max Strict Pull Ups (ADV= C2B)
Rest 30 Seconds
1 Minute Max HSPU’s (ADV= Strict
Rest 30 Seconds
x 4 Sets
WOD-
15″ AMRAP:
10 Burpees
20 Wall Balls 20/14
30 Double Unders
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