Wednesday June 22, 2016

(Practice / Gymnastics)

Warm-up (15 min)

WOD 1

3 Rounds:
Phase 1: Max Reps of body weight Bench Press (Women’s goal = 75+% body weight)
30 second transition to pull-up bar.
Phase 2: Max Strict Pull-ups or Chin-ups (MOD = Chin over bar hold for seconds)

Rest 2 minutes
(Score = total reps completed) (1 second = 1 rep)

WOD 2

5 Rounds of QUALITY REPS on the 2:00 (10 minutes total)

50 Double Unders (choose lower number based on experience level)
15 MB Ab-mat Sit-ups
10 MB Torso Twists/side (20/14)