CrossFit Firebase Orlando

Gymnastics or Partner Endurance WOD

Group Rollout

Gymnastic
Practice Ring Work, Handstand Walks and Pistols

WOD:
5 Rounds for quality of:
1 Handstand Walk
10 Pistols

Partner/Endurance
50-40-30-20-10 Calories on Rower

While 1 Partner Rows, the other is engaged in active rest as defined below*
Partner 1 Rows 50 Calories while Partner 2 is in active rest.
When Partner 1 calls switch, Partner 2 Rows 50 Calories while Partner 2 is in active rest and so on until completed.

For Time.

*Active Rest (in order)
Jump Rope (50 Cal)
Plank Hold (40 Cal)
Hollow Hold (30 Cal)
Flutter Kicks (20 Cal)
Ball Slams (10 Cal)

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