Gymnastic Condo:
Alt.E1:30MOM x 12 minutes:
:30 HS Hold + Max UB HS Pushups (or 1HS Negative as slow as possible)
:30 DeadHang + Max Strict Pullups (or 1 Negative Pullup as slow as possible)
LeanFit: Alt.E1:30MOM x 12 minutes:
:30 Row Sprint + 8 Burpees over Rower
:30 Assault Bike/Ski + 8 Plate Ground to OH
WOD: "Ghostly Hallows"
AMRAP 16:
**With a partner:
30 DB Snatch (50/35)
60 Wallballs (20/14)
30 Hand Release Pushups
400m Partner Run (w/ equipment)
FW/LF: Reduce Weight as needed
