Friday 6/28

Fitness

Gymnastics

Every 3 minutes for 4 sets

8 strict pullups

WOD

"Alfred"

3 rounds for time

Run 400 meters

40 kettlebell goblet squats (35/26)

Performance

Gymnastics

Every 3 minutes for 4 sets

8 weighted pullups

WOD

"Alfred"

3 rounds for time

Run 400 meters

40 kettlebell goblet squats (53/35)

Competition

Gymnastics

Every 3 minutes for 4 sets

8 weighted pullups

WOD

"Alfred"

3 rounds for time

Run 400 meters

40 dumbbell front squats (50/35/hand)