WOD - Fr 18.12.20

Warm Up:

- 400m Row

- 10 Kip Swings on Rings

- 20 Stuck Pass Through

- 10 Wall Squats (50X0)

Gymnastics

Every minute on the minute for 10 minutes complete:

40% of Max Effort Toes 2 Bar

Metcon

Complete as many rounds and reps as possible in 10 minutes:

60 Burpees

30 Overhead Squats @ 55/40kg

10 Ring Muscle Ups

Cool Down

Complete the following for quality:

2 Minutes Pec Stretching

2 Minutes Pigeon Stretch