(OlyNastics)
WOD Review then warm up all together: 30 sec jump rope, 10 PVC pass thru, 5 TVWQB, 10 BB bench press, 5 BB muscle snatch, 5 BB OHS, 5 BB hang squat snatch
SOD
In 25 min complete 4 rounds of:
4 x 8^ Bench press
3 x 15-20 Tubing chest flies
15 Bench reverse hypers
WOD
3 rounds for time of:
3 Rope climbs (Mod: 3 attempts or 5 rope pulls)
10 Squat snatches (Mod: Power or Split snatch) (95/65)
60 Double unders (Mod: 100 singles)
6:30 Gymnastics
Strength
DB DL
Hanging Leg Raise
DB Skull Crusher
WOD
5RFT
300m Row
15 AKBS
25 FT. HSW (1 box pike rotation)
