GYMNASTICS SKILLS

A) SKILL:

Gymnastics Skill + Gymnastics Static Hold
- Approx 10:00 learning the kip


EMOM 8:

ODD Minutes: 20-30s Kipping.
Adv: T2B, Butterfly Pull-up

EVEN Minutes: 10-20s L-Sit or L-Hold
Adv: HS Walking

B) WOD: 

Every 5:00 x 4 Sets:

Row 500 Meters*
50 Double Unders (S = 60s of DU Attempts, 75 Single Unders)
25 Russian KBS (RX = 70/53, S = 53/35, 35/26)


*Sub 60s Assault Bike or 400m run

C) Extra Credit:

Complete 5:00 of "cooldown work" ie. bike, run or rower at a moderate pace

- Then - 

Complete 5:00 of Tissue Work/Static Stretching

- Or - 

Complete Extra Credit Work from Monday if you missed.