The Workout of the Day for July 24, 2019

WARM-UP:

Supinated Grip Static Hang x 60 sec

Samson Stretch x 10 steps

Pronated Grip Static Hang in L-Sit or Tuck x 30 sec

Bear Crawl x 20 steps forward + 20 steps backward

SKILL:

12 min of Gymnastics Skills Practice of your choice.

METCON (All Levels):

Every 5 min for 30 min (6 sets) for times:

300m Run

8 Pull-Ups

12 Toes to Bar

16 Push-Ups

*Score is total working time. Note times for each set.

COOL DOWN:

Foam Roll / Static Stretch / ROMWOD

ADDITIONAL WORK:

For Time:

10 Rope Climbs

Aaron Kennedy