Tuesday October 3, 2017

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(Competition / Gymnastics Focus)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 5 forward lunges / leg, 10 hanging reverse shrugs, 10 sec handstand hold

SOD (10 min)

3 x 10 GHD Sit-ups
3 x 10 Tubing Back Flies (light tubing)

WOD

For Time
50 Alternating Split Lunge Jumps (25/leg)
400m Run
30 Knees to Chest
20 Handstand Push-ups
10 DB Renegade Rows (1 DB per athlete) (40/25)
20 Handstand Push-ups
30 Knees to Chest
400m Run
50 Alternating Split Lunge Jumps (25/leg)