WOD: July 15th, 2017

Warm-Up

3 Rounds:
10 PVC Passthroughs
10 Good Mornings
10 Overhead Squats
5 Push-Ups

METCON

14 min AMRAP:
Run 200m
15 burpees
Run 200m
30 Russian KBs

Sub 10/8 cal AD, SkiErg, or Row for run.
Scale burpees w/ box burpees (no push-up).
KB- RX- 70/55 Scale 55/35 Fitness 35/25

Gymnastic/Skill

Skill work
Spend 10 minutes practicing the following movements:
DU’s or Power Jumps (single unders)
HSPU (kipping)
handstand walk (m)