Monday, May 13, 2019

CFIS Logo.png

(Gymnastics Focus)
WOD Review then warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec good mornings, 10 hanging shrugs, 5 pushups into down dog, 10 BB deadlifts

SOD

5 x 3^ Deadlifts AND 8-12 Bicep curls (DB or BB) (20 min)

WOD

13 min AMRAP
50 DB Snatches (50/35) (50+ 35/25)
40 Burpees 

30 Toes to bar
20 HSPU's (HR push-ups)

Gymnastics (6:30)

Skill Work
5 Sets:
10 Ring Push-ups
10 Pistol Squats (weighted or non weighted)

WOD

4 Rounds:
10 DB Burpee DL (50/35)
10 Pike Push-ups
30 Double Unders