The goal is consistent movement with 0:10-0:15 rest each 2:00.
Metcon: (No Measure)
0:00 - 2:00 Row
2:00 - 4:00 AMRAP 50 single unders + 10 double unders (save 0:10 for rest)
4:00 - 6:00 Run 400-meters *As fast as possible
6:00 - 8:00 Practice a gymnastics skill of choice
Gymnastic Skill Options:
*Straight body strict ring muscle-up drill
*Kick to handstand drills
*Feet on floor strict muscle-up transition drill
*Single leg piked handstand drills
*Pike compression drill
*Peg board lock out drill
Videos are available in tips & videos on wodify.
**No leaderboard today.
This is a long duration monostructural effort today.
Attempt to have at least 0:10 of rest on each interval.
Modify distance and reps for each section based on 1:45 of work and 0:15 of rest.