Warm up: Coach’s Choice
Strength/Skill: Gymnastics – 3 Rounds for Quality:
6 False Grip Pull-Ups or 3 Strict RMU
15 Second L-Sit Hold on DBs or Pike Compressions
15 Second Handstand Hold (Wall) or Freestanding Handstand Hold
5+5 Pistol Box Step Ups/10 Alternating Pistols
WOD: 5 RFT (20 Minute Cap)
400 Meter Run
24 Air squats
12 Pull-Ups
RX+: Alternating Pistols and Chest to Bar Pull Ups
Stimulus/Focus: Push hard on the run. Try to do your work in no more than two sets.
Cool Down: 3 Rounds
10 V-Ups
10 Strict Push Ups