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Thursday February 9, 2017

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(Practice / Gymnastics Focus)
Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)
3x
Ankle band side shuffle 2 pole out and back > 10 push ups > 10 V-Ups

SOD

Ring Dips: 2 max rep effort attempts AND 3 x 15 GHD Hip Extensions (15 min)

WOD

18 min Ascending Ladder:

20 Double Unders
15 Hang Power Snatches (75/55)
5 Candlesticks
1 Pole Bear Crawl
*Increase dubs by 5 reps each round

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