Gymnastics skill work:  Row/HSPU Every 90 seconds x 6 rounds: 18/14 calorie row Max kipping HSPU -Score for this portion is the lowest round. Workout of the Day: "Flashback" 3 rounds for time of: 400 meter run 20/15 calorie Assault Bike 20 KB swings (55/35) -Compare to 2/23/17 ...

Strength/gymnastics:  EMOM x 10: Odd minutes:  3 bench press (across) Even minutes:  Handstand walk 30 feet     Workout of the Day: "Flashback" 3 rounds for time of: 400 meter run 20/15 calorie Assault Bike 20 KB swings (55/35)...

Congrats to November Southie of the Month, Hilary Penrod! No strength or skill. "Flashback" Complete as many rounds as possible in 40 minutes of: 500 meter row 100 double unders...