Mobility

Harry Flying

Harry Flying

Banded Lat Distraction
20 Sit ups into Pike
*http://gymnasticswod.com/content/sit-pike

Warm up 50 Kb Swings Alt

Complete 50 kb swings, Alternating every 10 swings  with a partner

**If weather Permits 400m Run

Metcon (No Measure)

Skill
EMOM 8min
4-8 UB T2B

Metcon (Time)

50-40-30-20-10 Calories
5-4-3-2-1 Rope Climbs

30 min Cap
* Sub Calories for  burpees if the aren't enough rowers or airdynes

Posted
AuthorDan Shrum