WOD: 11.18.14

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IMG_6501

 

Gymnastics WOD:

5 ROUNDS for QUALITY:

Hold Superman for 30 seconds
Hold Hollow Body for 30 seconds
Plank Hold or Hold Handstand Against wall for 30 seconds

*hold for 30 seconds or Max Effort

 

Fitness:

In 15 minutes complete:

500m Row
50 Burpees
As many Double Unders as possible

 

 

Performance:

5 Rounds for time:

3 Power Cleans (max weight)
20 Burpees