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Tuesday September 6, 2016

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(Competition / Gymnastics Focus)

Warm-up (15 min)

SOD 

12 min EMOM (4 rounds of each)
Min #1: 5 Front Squats 65-70%
Min #2: 3 Strict Ring Dips (RX & RX+ = add weight)
Min #3: 1 Rope Climb (RX+ = legless)

WOD 

2 Rounds For Time:
20 Thrusters (95/65)
20 Pull-ups
20 Wallballs (20/14) (10/10)
20 Calorie Row

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