11/16 Day #12

Gymnastics #1 Warm up  

400m run

2x rope climbs

3x pull over to support

3-2-1 P-bar complex

5x candle stick to stand up

GHD hip and back ext

Skill 

Air squats

WOD

5x

30:30

-Pull ups

-Push ups

-Sit ups

-Air squats