Tuesday January 9, 2018

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(Practice / Gymnastics Focus)
SOD/WOD Review: 8 min

Then all together: 60 sec row, 30 sec wall squats, 30 sec alt fwd lunges, 20 sec hanging shrugs, 30 sec back flies, 20 sec each T,V,W, 30 sec push-ups

SOD

Every 2 minutes for 10 minutes:
3 Pole box box 1.5/1.25x body weight
5/3 Strict Pull-ups
5/3 Strict Ring Dips (Mod box dips w/DB’s)
–can be done in any order & looking to have 15-30 sec rest each round–

WOD 1 & 2

7 min AMRAP, Rest 3 min, Then repeat (17 min total)
1 Muscle-up OR 1 Rope climb
6 Weighted Alternating Box Step-ups (24/20) (same DB as Snatch) (3/leg)
12 Alternating DB Snatches (50/35) (total)