Tuesday December 20, 2016

(Practice / Gymnastics Focus)
Warm-up (15 min)

SOD

Every 2 minutes, for 10 minutes (5 sets of each):
Odd min: 5 Front Squats 75-77%
Even min: 8-10/arm of DB single arm Bent Over Rows (use a bench or box) (wt = athletes choice)

WOD

AMRAP 10
10 Ring Dips (RX+ Ring Muscle-up into 9 dips) (Intro Class: Box dips or Push-ups)
15 Wall Balls (20/14 lbs)
20 Alternating Forward Stepping Stationary Lunges (10/leg)