12/4 Day#30

Warm up 

Gymnastic holds

600m run

Hold the following positions

-Tuck

-Pike

-Hollow

-Straddle

Skill

Muscle ups

Partner WOD

25 minute tag

75m shuttle sprint

3 muscle ups

9 burpees to cross bar

20m hand walk

30 double unders

GoFit

Warm up 

Gymnastic holds

600m run

Hold the following positions

-Tuck

-Pike

-Hollow

-Straddle

Skill

Movement standards

WOD

8x

20:20

-Mountain climbers

-Dips

-Ski for calories
-Leg lifts