Capstone WOD
Burpees, Toes-to-Bars
5 rounds for time of:
15 Burpees
15 Toes-to-Bars

Post total time.

Capstone CrossFit Gymnastics WOD
Handstand Hold, Squat Hold, L Sit Hold, Chin Over Bar Hold
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Post total rounds.

Coach’s Notes
Balance Week

Skill of the day
L-sit + variations
Note: alternate L-sit variations each round

Team Capstone WOD
King Kong
3 rounds for time of:
1 Deadlift 455 lbs
2 Muscle-ups
3 Squat Cleans 250 lbs
4 Handstand Push-ups

Post total time.

Sled Drags
Every minute on the minute for 12 minutes:
50 m Sled Drag (135/90)

All out sprint efforts.