Wednesday March 14, 2018

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(Practice / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 20 sec T,V,W, 20 sec hanging shrugs, 20 sec handstand hold, 30 sec v-ups

SOD

12 min EMOM (4 cycles through)
1-5 Muscle Ups (ring or bar) (Mod: M-up progressions)
8 Candle Sticks or 4/leg
10 GHD Sit-ups

WOD

18 min AMRAP
Row 1000 Meters
9 Toes to Bar
9 Pull-Ups
9 Handstand Push-Ups