WOD - Tuesday, 4.28.2015

And this is what it is all about!  Ginny has spent years since she walked in the door of King of the Beach working hard to accomplish this.  While the final results from the masters regional aren't in yet, we are so proud of Greg, June, and Ginny's hard work.



CROSSFIT

WARMUP
1 minute Max Double Unders or DU Attempts

20 Toe Touches
10 Arm Swings (front/back)
10 Arm Swings (side/side)
10 Push Ups
10 Ring Rows


Review gymnastics movements

3 rounds NFT: (15 minutes)

8 Ring Push Ups
8 Bent Over Row (Barbell)
10 second Single Arm Handstand Hold (each arm)
10 second Tuck Front Lever Hold (http://gymnasticswod.com/content/tuck-front-lever)

WOD
AMRAP in 15 minutes:

2 Muscle Ups
20 Double Unders
8 KB Swings (70/53)

Muscle Up Scales: Hardest Pull from board+Ring Dip -2 for 1 reps

FITNESS (11AM)

WARMUP
Inch worm in a spot x3,

3 rounds of
10 GHD situps,
20 squats,
10 push ups

Skill work
Handstands and handstand holds, handstand walking.

16 min EMOM:
A: 20 KB swings (53/35) 
B: 15 HR pushups
C: 1 min sprint row
D: rest

Score is total calories and rounds completed