WOD: April 18th, 2017

METCON

For Time:
400m Run
26 Hand Release Push-ups
400m Run
26 Box Jumps (FIT:16/12) (20/16) (RX:24/20″)
400m Run
26 Strict HSPU (Fit: Push Ups) (SC: Box HSPU)
400m Run
26 Strict Pull-Ups (FIt: Barbell Pull-Ups) (SC: Baned Pull-Ups w/ purple band)
400m Run
26 RIng Dips (FIT: Bench Dips) (SC: Dips)
400m Run
26 GHD Sit-Ups (FIT: Situps) (SC: V-Ups)

*30 min time cap
*Sub for run: 500m row, 350m SkiErg, or 25/20 cal AD

Gymnastic/Skill

Skill: (Not for Time)
5 rounds:
30 Sec. HS Hold
15 GHD situps