WODconnect

Gymnastic Workout

4 rounds

5-10 halfway pull ups (bottom to halfway)
Rest 60sec
5-10 halfway to top pull ups
Rest 60sec
5-10 negative pike box hspu (lowering 3-5sec)
Rest 60sec

ABS 4 rounds
8-12 hanging weighted knee raises
20 landmine twist
20m + 20m heavy dB/ kb OH carry