September 5, 2019 – Gymnastics

A.

4 Rounds for Quality
-5 – 7 Strict Knee raises *Performance > Strict TTB
-60 skips *Alternat each round w/ 30 Dubs
-10 Hanging KB Sq Jumps
Scoring: Not Scored

B. 6 minute AMRAP of Wall Walks and Ring Dips

As Many Rounds and Reps as possible in 6 minutes:
2 Wall Walks
10 Ring Dips
Rest 2 minutes then..

C. 6 minute AMRAP of Back to Wall Handstand Holds and Strict Pull-Ups

As Many Rounds and Reps as possible in 6 minutes:
Back to Wall Handstand Hold for 30 seconds
6 Strict Pull-Ups

D. Tabata Side Plank Hold on Hands for 8 x 20/10s

8x intervals of 20s work, 10s rest, with no break between movements.
Side Plank Hold on Hand
Score is the total reps performed across intervals.

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