Tuesday 10-24-23

Halloween is 1 week away! Open gym 6pm on Halloween! No coach but gym will be open 

Warm Up:
Row 6oom
Then..
40-30-20-10 reps of 
Double Unders 
Sit Ups 

Skill:
5 rounds  30 sec rest in between 
5 second hang on Pull up bar
2 Kip Swings 
2 Kipping Pull ups 
2 Kip swings 
5 second hang on bar 
*rest 30 seconds 
Then...
2x 
5 Hand stand Push Ups 
10 Negative Push Ups 


WOD:
AMRAP in 16 min of:
Run 200m
15 Pull Ups 
10 Burpee Box Jumps (24/20#)
15 Wall Balls (20/14#)