YO4 WOD 9/5/18

Warm up and mobilise 

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Gymnastics EMOM 16 minutes:

1 - 6 hspu or 10 pikes

2 - 6-10 pull ups

3 - 6 dB bent over row (each arm)

4 - L sit hold (rings, parallettes, floor)

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Wod 14 Minute amrap:

40 double unders/80 singles

12 single arm kettlebell shoulder to overhead 24/16 kg

6 burpees 

150m run