Friday 1/12

Workout of the day
Gymnastics skill work
Kipping /pull-ups/Toe to bar /Handstand push-ups/Handstand Hold & walk

Metcon
For Time
200 meter Run
15 Overhead Squats 95/65lb
15 Toe to bar
200 meter run
12 Overhead Squats
12 Toe to bar
200 meter run
9 Overhead Squats
9 Toe to bar

Wednesday 1/10

Workout of the day Running clock 24 minuets. *rest 2 min after each 5 Min AMRAP 1. 5 Min AMRAP 7 Shoulder to Overhead 95/65lb 7 Box Jumps 24/20” 2. 5 Min AMRAP 7 Sumo high pull 95/65lb 7 Lateral burpees 3. 5min Amrap 7 Wall balls 20/14lb 7 pull-ups 4. 3 minute Partner Russian…