November 17, 2015 

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