5.16.17

Warm up

400 m scenic route run

10 burpees

10 ring rows

20 pvc pass throughs

10 air squats

5 push ups

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Gymnastics: 

NEW YOU CHALLENGE: 

Work on pull ups 

5×3

OR ring rows

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Gymnastics: 

15-12-9

C2B

HSPU

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Gymnasty for Competitors

15-12-9

MU’s

Strict HSPU

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WOD:

NEW YOU CHALLENGE: 

 6 rounds:

200 m run

rest 3 mins

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WOD: 

6 rounds

400 m run

rest 3 mins

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Competitors WOD:

6 rounds

800 m run (sub 3:30)

rest 3 mins

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Cool down: 200 m walk