Gymnastics Anyone?

Mountain climbers anyone?

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

50 kip swings for quality/practice

Skill
Handstand holds
4x 1 min

Sprinter drills
Then
Wod

For time.

Run 800
3 rounds of
15 ring dips
15 sit ups
15 burpees
Run 800

Mad mobi
calf stretch on wall
Corner stretch
Shoulder bully with kb
Press ups

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