WOD'S

Run + Gymnastics Skill WOD
5x800 meter Run *rest 3 minutes between efforts. Use pace from 1 mile run test performed on Friday, August 4. For example: if you ran a 6:00 mile you would run all the 800's in approximately 3 minutes.

**Gymnastics work to be done during rest intervals:
-First rest interval: Max Rep Strict Pull-ups *If this is less than 10 reps, do 30 ring rows
-Second rest interval: 2x5 Beat Swing Stops (stop in control after 5th swing)
-Third rest interval: 2 Sets of 3 for 1's (3 Swings + 1 Pull-up or Attempt + 3 Swings + Stop)
-Fourth rest interval: 2 Sets of: 2 Swings + 1 Pull-up or Attempt + 2 Swings + 1 Pull-up or Attempt + Stop