warm up- see board
Pvc pipe: around the world, pass through
plank war with ball. 2 min

1. Bench 5×5 ( 1 more time)

2.20 minutes of:

20 wall balls
30 Hollow rocks
60 double-unders
1-16 WOD

1. Take 15 min to work on gymnastic skill of choice.

2. Three rounds of: 1 min at each station

KBS  53/35 pounds (Reps)
Box Jump, 20/24″ box (Reps)
Lunges (reps)
Row (Calories)

Brains: double burpee 2 squats, 2 pushups

In this workout you move from each of five stations after a minute.The clock does not stop between exercises. A one-minute break is allowed before next round. On call of “rotate”, the athletes must move to next station immediately, total score for total reps.


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