Workout of the Day 150512

Gymnastics

Odd: Pull-ups (3-6 Reps)

Even: Dips (3-6 Reps)

Metcon (Time)

     For Time: CAP9
         5 Rounds
            15 Overhead Squats** 95/65#
            :90s Rest

     **Use Nancy Weight

Assistance Work

     100 Sprinter Sit-Ups
     2x - :30s Nose To The Wall
     Handstand Hold