Core and Gymnastics
20s Active Hang
10s Rotation
20s Arch Hold
10s Rotation
20s Straight leg raises
10s Rotation
20s Plank Hold On Forearms
10s Rotation
1 Min Rest
x 3 sets (9 Mins)
WOD
Complete as many rounds and reps as possible in 12 minutes:
5 Pull Ups
10 Push Ups
15 Box Jump Overs @20/24″