Monday October 9, 2017

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(Practice / Gymnastics Focus)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 hanging rev shrugs, 15 sec standing skin the cat stretch...

WOD

For Time (45 min cap)
10 Hand Release Push-ups
10 Strict Pull-ups
8 Hand Release Push-ups
8 Strict Pull-ups
6 Hand Release Push-ups
6 Strict Pull-ups
4 Hand Release Push-ups
4 Strict Pull-ups
2 Hand Release Push-ups
2 Strict Pull-ups
50 Ab-mat Sit-ups
800 Meter Run (include inside loop)
50 Ab-mat Sit-ups
2 Hand Release Push-ups
2 Strict Pull-ups
4 Hand Release Push-ups
4 Strict Pull-ups
6 Hand Release Push-ups
6 Strict Pull-ups
8 Hand Release Push-ups
8 Strict Pull-ups
10 Hand Release Push-ups
10 Strict Pull-ups

(Mod strict pull-ups with w/ kipping or bands)
(Mod push-ups with pads and plates under chest – keep knees off the ground)