Tuesday, September 4, 2018

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(Practice / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: 30 sec jump rope, 30 sec PVC pass thru, 20 sec TVWQB, 20 sec straight leg sit-ups, 10 hanging shrugs, 8 PVC power snatch into an overhead squat

SOD

EMOM for 12 min (4 cycles though)
4-8 Ring dips
1 Rope climb
5-10 Ab wheel roll-outs

WOD

RX Option 1: 5 rounds of:
5 Pull-ups
3 T2B
1 Bar muscle-up
5 Squat snatches (135/85) (50+ 85/55)
2 min rest

WOD

RX Option 2: 5 rounds of:
5 C2B pull-ups
3 T2B
1 Strict pull-up
5 Power or squat snatches (135/85) (50+ 85/55)
Rest 2 min

Mod WOD

10 Banded pull-ups
10 K2C
5 Power or squat snatches (wt = athletes choice)
Rest 2 min