Capstone WOD
Runs, Kettlebell Swings
As many rounds as possible in 20 mins of:
400 m Run
25 Kettlebell Swings 1.5 pood

Post total rounds.

Capstone CrossFit Gymnastics WOD
Handstand Hold (One Arm)s, Pull-up (strict)s, Squat Box Jumps, Knees-to-elbows (strict)s, Jumping Alternating Lunges
For Quality, 25 min of:
2x5sec Handstand Hold (One Arm)s
7 Pull-up (strict)s
12 Squat Box Jumps
2x5sec Handstand Hold (One Arm)s
7 Knees-to-elbows (strict)s
23 Jumping Alternating Lunges

This is not a timed workout.

Coach’s Notes
Balance Week

Skill of the day
One arm handstand hold

Team Capstone WOD
Clean Pull 3-3-3
Clean Pull 3-3-3

Hang Power Clean 3-3-3-3-3
5 rounds of three reps of Hanging Power Cleans.

DT
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps