,

WOD: 5.30.13

You know, sometimes all you need is twenty seconds of insane courage.

Just literally twenty seconds of just embarrassing bravery.

And I promise you, something great will come of it.

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FLEXIBILITY:

“Gymkata Tabata”

Gymkata Intervals 7x(20:40)
Pull-ups
Handstand Push-ups
V-Ups
Pistols
Score is the total reps from all four stations (28 intervals).

Pistol Progression

Details at GymnasticsWOD

Butterfly Pull Up Progression