Monday 3/11

Fitness

Gymnastics

3 rounds

30 second bar hang

15 second ring support

Rest 1 minute

WOD

"Captain America"

3 rounds for time

14 pullups

14 thrusters (75/45)

14 hand release pushups

Performance

Gymnastics

3 rounds

30 second bar hang

30 second ring support

Rest 1 minute

WOD

"Captain America"

3 rounds for time

14 pullups

14 thrusters (95/65)

14 hand release pushups

Competition

Gymnastics

3 rounds

45 second bar hang

45 second ring support

Rest 1 minute

WOD

"Captain America"

3 rounds for time

7 bar muscle ups

14 thrusters (115/75)

42' handstand walk