Tuesday July 11, 2017

(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, 10 BB deadlifts, 10 pushups

SOD

5x5 Deadlift (@75%) AND 4 attempts at HS walking (goal 1 pole) or 1-2 loops around the plyo box (20 min)

WOD

4 Rounds (work for 30 / rest for 30) (16 min total)
Row for Cal
Ring Pushups
Box & PVC jump overs (24/20)
Handstand… Wrist, Elbow or Shoulder alternating taps (Mod = pushup position shoulder taps)

*Score = Total number of reps for all 4 rounds of each exercise