Monday May 8, 2017

(Competition / Gymnastics Focus)
Warm-up: 5 min running clock (500m row or 400m row & open stretch for remaining time)...

SOD

Establish a challenging Bear Complex in 15 min
Complex =1 of each: Deadlift > Hang Clean > Front Squat > S2OH > Back Squat > S2OH (All separate movements / No Bleeding skills together)

WOD

“Nasty Girls”
3 Rounds for Time
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)

Muscle-up Mod 1: 7 Jumping muscle-ups / Mod 2: 7 Ring Dips then 7 Pull-ups / Mod 3: 7 Push-ups then 7 Jumping Pull-ups