July 27, 2016

 In WOD

Gymnastics Strength

9EMOM

Min 1: 40sec  Ring Dips

Min 2: 40sec Strict C2B Pull-ups (Scale to 5sec Negatives)

Min 3: 40sec Pike to Hollow

WOD: 5 min of

30 sec row 30 sec rest cal row

5 min of

30 sec of burpees 30 sec rest

run 800 meters 10 min mark

then  repeat

5 min of

30 sec row 30 sec rest cal row

5 min of

30 sec of burpees 30 sec rest

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