Monday - 140425

CrossFit W.O.D:
Skill:
15min practice Pistol Squats

ADV.- E1.5MOM 6-10 Goblet Pistols

Metcon:
4 rounds for time:
400m run
15 Push-ups
15 Dual DBs Hang Squat Clean (22.5/15,x2)

Endurance:
10 Rounds for time:
200 m run
12 KB Swing (#24/16)
10 Dual DB Thrusters (#15/10,x2)
8 burpees to target

Gymnastics:
Skill:
Free Handstand
20Min to Practice:
-Kick Up To Wall
-Wall Disconnections
-Banded Disconnections
-Kick Up To Free Handstand

Strength:
20Min Emom:
-1-3 Dragon Flags
-5/5 Seated DB Shoulder Press
-10 Reverse Flys
-1-5 Leaning Forward Push Ups
-Rest!