WOD for Friday, 8 Jun, 2018

Gymnastic-Benchmark
THANKSGIVING SAMPLER PLATTER
Rx
5 rounds of
5 pull ups
10 push ups
15 air squats
then
4 rounds of
8 handstand push ups
15 kettlebell swings @24/16
then
3 rounds of
15 box jumps 24″/20″
15 knees to elbows
then
2 rounds of
20 wall balls shots @9/6
30 sit ups
then
1 round of
50 burpees

THANKSGIVING SAMPLER PLATTER
Intermediate
5 rounds of
5 pull ups
10 push ups
15 air squats
then
4 rounds of
8 handstand push ups
15 kettlebell swings @16/8
then
3 rounds of
15 box jumps 24″/20″
15 knees to elbows
then
2 rounds of
20 wall balls shots @9/6
30 sit ups
then
1 round of
50 burpees

THANKSGIVING SAMPLER PLATTER
Beginner
5 rounds of
5 ring rows
10 push ups
15 air squats
then
4 rounds of
8 push ups hand release
15 kettlebell swings @8/8
then
3 rounds of
15 box jumps 20″/20″
15 knees to chest
then
2 rounds of
20 wall balls shots @9/6
30 sit ups
then
1 round of
50 burpees

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