Gymnastic SkillWOD
Kipping Pull-ups or Butterfly Pull-ups or Muscle Ups
This is a great time to focus on one of your weaknesses and take time to develop your skills
Don’t want to work on kipping? Work on hollow rocks, plank, L-Sits…etc to develop strength in your core.

WOD
3 Rounds:
15 Power Cleans (115/80)
15 C2B Pull-ups

2 Rounds:
27/21 Calorie Row
25 Bar Hopping Burpees

1 Round:
35/25 Calorie Assault Bike

Spartan
“Triple 3”
3000 Meter Row
300 Double Unders
3 Mile Run