Monday July 24, 2017

(Mental Toughness / Gymnastics Focus)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 5-10 ring push-ups, 5 box step-ups per leg, 10 hanging reverse shrugs

SOD

Death by Back Squats: Complete 1 Back Squat (BW/¾ BW) in min #1, 2 reps in min #2 etc. with a mandatory stop at minute #10. Clearing all 10 rounds = 55 squats total (Your score is the number of minutes you are able to complete and weight on the bar).

WOD 1 

For Time (10 min cap for WOD 1)
21-15-9
Ring Push-ups
Calorie Row

… Directly into…

WOD 2 

21-15-9
Box Step Up and Overs (24/20)
Pull-ups

WOD time is total time for both WODs.