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Double Unders

Gymnastics Skill Work, Push Press, Sit Ups, Double Unders

GYMNASTICS SKILL CYCLE, WEEK 1
EMOM 12:
MINUTE 1: 15s Hollow Hold
MINUTE 2: 15s Handstand Hold
MINUTE 3: 15 Barbell Rows
MINUTE 4: 50 Ft. OH KB Carry each side

METCON 
For time:
30 Push Press (95, 65)
60 Abmat Sit-ups
90 Double Unders
20 Push Press
50 Abmat Sit-ups
100 Double Unders
10 Push Press
40 Abmat Sit-ups
110 Double Unders

Rx+:(T2B in place of Abmat Sit-ups reps of 40-35-25)
22:00 Cap

EXTRA CREDIT
Banded Row from Plank: 4 x 8-12 ea. Rest 30s.

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Hero WOD: Chesna

Today is a special hero workout for a local officer that was killed in the line of duty this past summer. Officer Michael Chesna was an Army Veteran who served two tours of duty receiving a Purple Heart. He survived by his wife and two young children. Officer Chesna was 42 years old. Challenge yourself today with this workout remember those who keep us safe.
Sierra 209 was Officer Chesna’s call sign
7/15/18 End of Watch

Metcon:
“Chesna” Partner WOD:
30 AMRAP:
Buy In: 209 Double Unders (split however)
Then, Remaining AMRAP:
7 Power Snatch (135, 95)
15 Thrusters (135, 95)
18 Calorie Row
*One athlete completes a full round at a time.

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