Friday, March 29, 2019

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(Oly/Nastics) 
WOD Review:

Warm up all together: 60 sec row, 30 sec BB pausing back squats, 20 sec front rack stretch, 30 sec BB front squats, 20 sec downward dog str, 20 sec skin the cat str, 5 BB hang PC, 5 BB PC, 5 light wt PC

SOD

2 x 10 Front squats AND 2 x 10 Back squats (16 min)

WOD

4 Rounds for time:
6 Bar/Ring muscle-ups (Mod: 12 Pullups)
10 Burpee over BB (lateral if crowded)
15 Power cleans (135/95) (50+ 95/65)

Gymnastics

WOD

4-8-12-16-12-8-4

Medicine ball clean (20/14)

Ring Row

Medicine ball push press (20/14)

Finisher:

4x

Knees to elbow (L/C/R) x3

Front Plank- :30