Wednesday, January 25th, 2017

Gymnastics skill work/conditioning: 
EMOM x 10:
Odd minutes:  6 TTB + 6 shuttle sprints (10 meters each)
Even minutes:  6 CTB + 9/6 calorie bike
 
Workout of the Day:
“Eleventh Hour”

4 Rounds for time of:
2 Rope climbs, 15 ft
20 KB swings (55/35)
2 Muscle-ups
20 Box jump overs (24/20)

Fitness:  Wall climbs for rope climbs, burpee pull-ups for MUs

Performance:  As written above

-Compare to 12/29/15