WOD: Tuesday 31/10/2017

Happy Halloween! 

Take 15 mins and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.
One method is to choose three exercise and perform a skill set. For example:
“Three sets, not for time, of:
Muscle-Ups x 3-5 reps
Handstand Walks x 5m
Pistols x 3-5 reps each leg”

Then:

Tabata Mash-Up
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:
Kettlebell Swings
Push-Ups
Box Jump-Overs
Prone Plank Hold
Complete all 8 sets of one exercise before moving on to the next.
Your score is the lowest number of reps within a set you complete for each movement.