Wednesday February 3, 2016

(Practice/Gymnastics)

Warm-up (15 min)

SOD 

Front Squat - 1 x 5 75% > 1 x 3 80% > 1 x 3 85% (12 min)

WOD 1 

10 minute AMRAP: Build your own WOD: 
Rep scheme with 15, 12, and 9 in any order using the following 3 movements in your choice of order: KB/DB Forward Stepping Lunges (53/35 KB or 55/35 DB), Handstand push-ups, and Toes-to-bar

Rest 2 min and Then >

WOD 2

Every 30 seconds for 6 minutes:
30 sec Superman hold
30 sec Ab Mat Sit-ups
30 sec Rest
* Record number of sit-ups completed