09.21

20
Sep

09.21

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10 banded scap pulls

10 hang 2 active

10 candle stick rock to pistol

10 push ups

WOD: Team Gymnastic Relay! 

16 min AMRAP

25ft Handstand walk

3 Muscle Ups

6 Pistols total

* Split the class evenly if possible 

2 teams, 1 person at a time will start a 25 ft handstand walk to the bars or rings. Then perform 3 Muscle ups. Then 6 pistols and sprint back to tag the next teammate in line. This will count as 1 Round. Continue for 16 minutes. Losing Team penalty of 10 Synchro Burpees. 

ACC: Alternate 3×20

GHD Sit Up

Glute Ham Raise