WOD - Mon 22nd Jan

Gymnastics:

Handstand walk practice

Metcon:

AMRAP in 20:

400m Run

20 Wall ball 9/6 10’

10 Power snatch 35/25

Conditioning:

5 Rounds for time:

15 cal Row

15 Handstand push-ups

15 Burpees over the rower

COMPETITION

Gymnastics:

4 Rounds for quality:

10 Strict pull-up

20 Ring row

*Rest 3 min b/t

Weightlifting:

3x5 Push press

*Work to heavy

3x10 DB Push press

*Mod weight with good form