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SKILLS:

Gymnastic work/progressions:

4 sets of:

a) Handstand Push ups  60 sec.

b) L-Sits 30 sec.

c) Pull ups 60 sec.

 

WOD:

YOU PICK

20 Rounds:

100 meter row sprints
25 sec. rest in between

OR

Complete the following:

200 m. run
400 m. run
600 m. run
800 m. run

1:1 Rest