Gymnastics Conditioning:
Skill Work: Timing the Kipping Pull-up
AMRAP 8
5 Unbroken Pulls (Athlete’s Choice)
4, 50’ Shuttle Runs
LF: Sub 5 Renegade Rows w/Push up
WOD: The Upside Down
4 RFT:
400m Run
12 Chest To Bar Pull-ups
50’ Handstand Walk
FW: Sub 60m Waiter’s Walk. sub your pull level
LF: Sub 2:1 KB Swings for Pull-ups
