1.10.17

Warm up: 2 rounds

200 m  run 

20 slam balls

20 pvc pass throughs

5 burpee pull ups

_______________________

Gymnastics: 

5 rounds

30 sec flutter kicks

30 sec rest

30 sec weighted plank shoulder taps

30 sec rest

______________________________________

WOD
5 rounds

20 cal row

12 KB Snatch (6/6) 53/35

9 ring dips

RX plus is 15 cals on the AB each round

_____________________________________________

Cool down: 200 m walk 

_________________________________

Extra Credit:

Weighted pull ups

5-5-5-5-5