Gymnastic:
4 rounds
1/2 lap plank walk
20sec Hand stand hold - against wall
40sec Lying leg hold- laying on back hold legs straight and feet together 6in off the ground.
S/S
Strict C2B Pull up w/5sec decent
5 x 5
WOD: 8RFT
8 Box jump 30/24
8 Plyo Push up
8 Wall ball 20/14 - 11/10ft
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