WOD 17/11/15

Warm-up 2x
3 burpees
5 turtle get up
7 ring rows
2x
2:30min coordination ladder
2:30min Y-Squat

Gymnastics
Metcon (2 Rounds for reps)
3x
max reps ring pull ups
max hold chin over rings
1min rest
3x
max reps ring push up
max hold ring push up support
1min rest

Metcon 3x
15 leg raises
5 banded steps each side

Metcon amrap 15
7 plate ohs 20/15
7 hspu
7 t2b
10+16 RX

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