3.19.19 Gymnastic Skill & Partner WOD

GYMNASTIC SKILL

EMOM 12:

MINUTE 1: 20s Hollow Hold

MINUTE 2: 20s Handstand Hold

MINUTE 3: 10-15 Inverted Rows w. 1 ct pause, pronated grip.

MINUTE 4: 50 Ft. Bottoms-up KB Carry each side

METCON:

AMRAP 14 with a partner:

80 Calorie Row

60 KBS (53, 35)

40 Box Jumps w. step-down (24, 20)

20 Burpees

L2: (35, 25) (20, 15)

L1: (35, 25 Russian Swings) (20, 15 Alt. Step-ups in place of Box Jumps)

Justin Massey