Warm-Up

400 Meter Jog

Then,

3 Sets:

10 Goblet Squats
3 Inchworms
10 Mountain Climbers

Strength/Skill

10 Minutes to work on gymnastics skills of your choice

Examples:

3 Sets:

:30 HS Hold
5 Toes-to-bar

EMOM 10 Minutes

Station 1 – Ring Rows
Station 2 – Sit-ups

WOD

“Newport Crippler“

Complete the following for time:

30 Back Squats 225/155
1 Mile Run

New running route: Leave the gym to the right, enter the running path at the bridge, turn left and run along the path until you reach peninsula bevco, then turn around

Compare to: 2/10/2023