Thursday, July 19, 2018

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(Practice / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec TVWQ, 5 BB OHP, 5 BB push press, 5 jerks, 10 feet together air squats, 20 sec handstand hold

SOD

18 min to complete
3x3^ Strict OHP
3x2^ Push Press
3x1^ Jerk (split or push)

WOD

2 Rounds (22 min cap)
10 Muscle-ups (bar or ring) (Mod: 5-10 Ring dips or 4 x 3 ring swings to horizontal pull or 5 jumps to bar with pull to hip)
15 Clean & Jerks (155/105) (50+ 115/65)
20 Pistols (10/leg) (50+ single leg squat to bench/box)
25 ft. Handstand walk (Mod: 30 sec HS wall hold)