GYMNASTICS SKILL WORK & 5RFT

A) Gymnastics Skill Work:

3 Rounds for Quality:

12s L-Sit Hold
12s Ring Support
25s Handstand Walk or Handstand Hold

B) WOD:

5 RFT: (25:00 Cap)

Run 400 Meters (S = 200 Meter Run)
20 Ground to Overhead w/ a plate (Rx = 45/25, S = 35/25, 25/10)
12 Burpees to your plate (S = 10 Burpees)

C) Extra Credit: (After Class)

5:00 of ”Recovery” work (bike, jog, light sledpull powerwalk) done @ a conversational pace

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