Wednesday July 6, 2016

(Competition / Gymnastics Focus)

Warm-up (15 min)

SOD

EMOM (8 min) (7 min to warm-up)
Odd: Front Squats 3-5 @70-75% of 1RM
Even: Support hold on the rings (15-20 sec) (Advanced = L-support)
(Alternate skills based on equipment)

WOD (For time)

Buy In: 400m Run
Then:
10, 9, 8…1 of movement #1: Toes to Bar
1, 2, 3, …10 of movement #2: Power Snatch (95/65)
Then:
Buy out: 400m Run