Monday

Happpy Monday !!

Its Monday and Im back and ready to my work out on. I hope you all had a great Thanksgiving. Im looking forward to catching back up with you all after the holidays. Ok and now on to today's W.O.D.s

Crossfit 10 am and 4:30 pm

3 rounds for time 


15 cal on bike 
10 burpees
20 air squats 
20 kb deadlifts 
10 kb push press
200 m run 

Crossfit Gymnastics Basics

3x8 muscle ups (negative)
3x15's back lever
3x30s handstand holds

followed by 

4 rounds for time 


5/5 1 arm KB clean and jerk
200 m run 
15 toes to bar