10/28/15: Gymnasty

Today’s Workout:

• Skill – EMOM10
  • Min 1 – :30 Max Strict Pull Ups
  • Min 2 – :30 Max Strict Handstand Push Ups (Sx = DB Press or Box HSPU)
• Conditioning – “Opposites Attract” –
  • 21-15-9 reps for time of (10 min time cap)
    • Box Jump (Sx = 20″/18″ – Rx = 24″/20″ – CRx = 30″/24″)
    • Ring Dip
  • Rest 4 minutes
  • 9-15-21 reps for time of (10 min time cap)
    • Burpee
    • Pull Up (CRx = CTB)
• Finisher – 3 x 1 Min Plank / 1 Min Rest (Add weight if possible