Warm up: Coach’s Choice
Strength/Skill: Gymnastics
Four 3-Minute Rounds
6 Strict Pull-ups
5+5 Pistols
3 Wall Walks
*Focus on form. Complete work and rest the remaining of the three minutes.
WOD: 4 RFT (18 Minute Cap)
15 Burpees
20 Wallballs (20/14)(14/10)
25 Kettlebell Swings (1.5/1)(1/25#)
Stimulus/Focus: Find a steady pace on the burpees and do wall balls and KB swings unbroken if possible. Take no more than one break during each movement if needed.
Cool Down: 3 Rounds
100 Meter Gear Carry (WB and KB from WOD)
100 Meter Run