WOD Tuesday April 12th

Tonight @ 7:00 Free Havoc Yoga class. 

Warm up: 10 Burpees / 20 sit ups / Handstand hold x 1 minute

1. Strict press: 5,5,3,3,1,1

2. 3 Rounds for time of:

200 meter run

15 Deadlifts @ 135 / 93

5 Muscle ups or 8 chest to bar pullups or 12 Pullups

Gymnastics Workout:

Warm up: Standard + 3 rounds – 10 GH raise, 10 empty bar strict press, 10 sit ups

Skill/Strength:
– Freestanding Handstand holds or Reverse off wall Handstand hold
– Rope Climbs

Workout:

EMOM 20 min

1st min – 1 rope climbs
2nd min – 8 burpees