SFG WOD 100727 -- gymnastics, shoulders, metcon

Awesome programming today from my trainer Jeremy Thiel. Gymnastics work, strength work, and metabolic conditioning.

warm up

• 30 OH squats with pvc
• 40 trunk rotations
• 60 push ups
• 200m run
• kettlebell carry, suitcase carry, overhead, 2x35 lbs
  

3 rounds of:

• 10 kipping pull ups
• 20' wheel barrow
• hand stand wall walks

4 rounds of 10 shoulder press:

• 95, 105, 115, 115

for time, 3 rounds of:

• 20 24" box jumps
• 2 x 60 lb sandbag farmer carry (100')
• 12 DB snatch (50 lbs)

5:35