Wednesday December 6, 2017

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(Practice / Gymnastics Focus)
Group 5 min warm-up (all together): Grad a BB and then as a group 200m run, 30 sec straight legged sit-ups, 30 sec push-ups, 30 sec of BB deadlifts, 20 sec hanging shrugs

SOD

Every 90 sec for 5 rounds of each (10 min)
Odd set: 3-5 Deadlifts (5 at 70% or 3 at 77%)
Even set: 1-5 Muscle uUp (bar or ring) (Mod w/Ring dips or Ring dip negatives 5-10x)

WOD

For Time:
40 American Kettlebell Swings (53/35)
20 Alternating Reverse Goblet Lunges (total)(53/35)
10 Ring Rows (RX = feet elevated so shoulders are below your feet (use a 20” box or bench)
30 AKBS
15 Alternating Reverse Lunges with KB Goblet Hold
10 Ring Rows
20 AKBS
10 Alternating Reverse Lunges with KB Goblet Hold
10 Ring Rows