12.10.16

GYMNASTICS
There are scores tied to each portion, but this is a session designed on improving gymnastics strength and body awareness through focused practice. We are not concerned with the scores today. 

With a running clock…
Minute 0:00 – 5:00 – Handstand Floater Practice
Minute 5:00 – 10:00 – 3 Strict CTB Pull-Ups + 3 Strict “Deadstop” Handstand Pushups
Minute 10:00 – 15:00 – 1 Ring Muscle-Up Complex (1 MU followed by 2 Ring Dips) + 10 Pausing Hip Extensions (3s)
Minute 15:00 – 20:00 – Unbroken Complexes of: 2 Strict TTB + 3 TTB

​Conditioning
AMRAP 8 min
22 Air Squats
12 Burpee Box Jumps
2 Wallclimbs