Monday 8/5

CFP: A. Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.
B. Teams of three must complete a total of 4 sets each as quickly as possible of:
Row 500 Meters
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
Run 400 Meters
Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.

CFF: A. Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.
B. Teams of three must complete a total of 3 sets each as quickly as possible of:
Row 500 Meters
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
Run 400 Meters
Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.