Strength
Gymnastics Skill + Gymnastics Static Hold
*Spend 10:00 teaching people the kip
EMOM 10:
ODD Minutes: 20s Kipping.
Adv: T2B, Butterfly Pull-up
EVEN Minutes: 20s L-Sit or L-Hold
Adv: HS Walking
Conditioning
“Mono WOD”
Every 4:00 x 5 Sets:
Run 400 Meters Shuttle Style
(100 intervals)
*Score = slowest Split
Alternate Scaling:
60s Bike