Warm Up

5min amrap

10 squats

10 sit ups

10 push ups

5 burpees

 

WOD

3 x 500m row

rest 5mins between efforts

you have 2:30 to complete your 500m

goal is to get the fastest three times possible

 

Gymnastics 

0-4mins: hs kick ups

5-9mins: hs hold against wall

10-15mins: headstands with a buddy

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