Performance Option

Gymnastic Skills

Pick 2-3 skills

Every 2:00 for 18:00

Alternate Skills

WOD

5 Rounds for Max Reps

:60 Burpee pull-ups

:60 Ring dips

:60 Box jump overs 24/20

:60 Rest

Class Structure:

0-10 warm up

10-15 explanation

15-35 gymnastic skills

35-55 WOD

55-60 cool down

Fitness Option

Every 2:00 for 18:00

Nose to wall handstand hold x :45

Ring row x 10

Hollow hold or rocks x :45

WOD

5 Rounds for Max Reps

:60 Push-ups

:60 Box dips

:60 KB farmers hold reverse lunges

:60 Rest

Class Structure:

0-10 warm up

10-15 explanation

15-35 gymnastic skills

35-55 WOD

55-60 cool down