Friday, May 24, 2019

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(Gymnastics Focus)
WOD Review then warm up all together:

SOD

In 12 minutes, complete 2-3 sets of: 
10/leg Physioball hamnstring curls
10-15 Tubing back flies
10-15/side Tubing torso twists
https://www.youtube.com/watch?v=ScuiNZMXflY

WOD

On the 3:00 x 7 Rounds (21 min running clock)
800m Bike
5/3 Muscle-ups (50+ 2/1) OR 10/6 Ring dips (50+ 6/4)

Memorial Day / Hero WOD Weekend

Murph on Monday
7:00am: Marblehead CFIS
9:00am: Salem CFIS

Gymnastics (6:30 pm)

Warm-up: 2 min bike / 10 leg swings per side / 5 lateral lunges per side / spider man stretch :30 per side / 10 ring rows / chest opener :30 per side / dead hang for :30 / 10 beat swings

Skill: Kipping pull-up practice

WOD

500m Row
10 DB Power Snatch /side
10 DB Squat
500m Row
8 DB HPS /side
8 DB Squat
500m Row
6 DB HSS /side
6 DB Squat

(50/35# DB)