Thursday 3/14

Fitness

Gymnastics

8 minute AMRAP

4 strict pullups

8 hand release pushups

12 kettlebell snatches (35/26)

WOD

"Black Widow"

3 rounds for time

15/10 calorie assault bike or row

15 burpees to 6"

Performance

Gymnastics

8 minute AMRAP

6 strict pullups

8 ring pushups

12 kettlebell snatches (53/35)

WOD

"Black Widow"

3 rounds for time

15/10 calorie assault bike or row

15 burpees to 6"

Competition

Gymnastics

8 minute AMRAP

4 strict ring muscle ups

7 strict handstand pushups

12 kettlebell snatches (70/53)

WOD

"Black Widow"

3 rounds for time

15/10 calorie assault bike

15 burpees to 6"