Warm-up: 400M run/ 500M Row, 8 reps of the following: Back rolls, Chicken Wings, Pin Wheels, Pull-ups, Dips, Push-ups, Hollow rocks, OHS w/bar.
Skill/Specific Warm-up:
WOD: 3 rounds of Gymnast Overboard with a focus on practice:
While one person Rows 300M, the others perform the following exercises:
Muscle-ups (jumping)
Ring push-ups
Handstands
Rope climbs
After each 300 M, everyone rotates. After everyone completes each exercise, there is 1 minute rest.
