WOD

09.04.19

WARM UP

General & Specific

GYMNASTICS & STRENGTH

Every 3’ 30” x 4 sets perform:

Reverse Snow Angel w/ micro plates – 10-12 reps – tempo 2020

Alternating Leg V Ups – 10-12 reps

Barbell Goodmorning – 10-12 reps

WOD

10 rounds of:

2 Bar Muscle Ups / 5 M-3 W Strict C2B-Pull Ups

3 Squat Clean @135/85lbs

4 Burpees Box Jump Overs @24”/20”

WARM UP

General & Specific

GYMNASTICS & STRENGTH

Every 3’ 30” x 4 sets perform:

Reverse Snow Angel w/ micro plates – 10-12 reps – tempo 2020

Alternating Leg V Ups – 10-12 reps

Barbell Goodmorning – 10-12 reps

WOD

10 rounds of:

2 Bar Muscle Ups / 5 M-3 W Strict C2B-Pull Ups or Kipping

3 Squat Clean @115/75lbs

4 Burpees Box Jump Overs @24”/20”

WARM UP

General & Specific

GYMNASTICS & STRENGTH

Every 3’ 30” x 4 sets perform:

Reverse Snow Angel w/ micro plates – 10-12 reps – tempo 2020

Alternating Leg V Ups – 10-12 reps

Barbell Goodmorning – 10-12 reps

WOD

10 rounds of:

8 Jumping Pull Ups

6 KB Squat Clean 

4 Burpees Box Step Ups

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