WOD: July 1st, 2017

Warm-Up

400m jog, into:
2 Rounds:
2 x 10m Bear Walk
2 x 10m Broad Jump
2 x 10m High Knees
2 x 10m Butt Kicks

WOD Prep
-Demonstrate Bar Facing Burpees
-Warm-Up OH Squats
-Demonstrate Knee Raises, K2E, T2B

METCON

Complete as many rounds and reps as possible in 12 minutes of:
Fitness
• 40 Bar-facing burpees
• 20 Overhead squats (45/35)
• 10 Knee Raises

Scaled
• 60 Bar-facing burpees
• 30 Overhead squats (95/65)
• 10 K2E
RX
• 60 Bar-facing burpees
• 30 Overhead squats (120/90)
• 10 T2B

Gymnastic/Skill

Skill work
10 minutes pratice, any order:
double unders or Power Jumps
Pistols
handstand walk or Handstand Holds