Gymnastics Fun! 

min 1-4

3 Tuck and roll to feet

min 5-8 

3 Forward rolls to standing  

min 9-12 

3 safety rolls

min 13-16 

Play

min 17-24 

A) odd- 5 mixed grip hang strict toe     to bar

    even- 6 mixed grip lateral pull ups

B) odd- 3 mixed grip turn to knee raise

     even- 3 mixed grip pull ups

C) 3 mixed grip turns left/ 3 mixed grip turns right

 Rest 3 min

"12.1" 

7 min AMRAP  

Burpees to a target 6" above reach

 


Challenge WOD 4

RX

18 min AMRAP

3 ring muscle ups

6 handstand push up

- guys on 45# plates

12 pistols alt.

SCALED

18 min AMRAP

3 burpee jumping pull ups

6 push ups

24 air squats

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