WOD

10.10.17

WARM UP

General & Specific

STRENGTH & GYMNASTCICS

Every 4’ x 4 sets:

A1-1 Arm DB Row – 8 reps/arm @ climbing

A2- KB Windmill – 8 reps/arm @ climbing

A3- Parallette Pass through – 10-12 reps

WOD

AMRAP 15’

50 Double Unders

10 DB Burpees @45/25lbs

5M / 3W Ring Muscle Ups or 10/7 Chest to bar Pull Ups

WARM UP

General & Specific

STRENGTH & GYMNASTCICS

Every 4’ x 4 sets:

A1-1 Arm DB Row – 8 reps/arm @ climbing

A2- KB Windmill – 8 reps/arm @ climbing

A3- Parallette Pass through – 8-10 reps

WOD

AMRAP 15’

30 Double Unders or 75 SU

10 DB Burpees @30/20lbs

10/7 Pull Ups

WARM UP

General & Specific

STRENGTH & GYMNASTCICS

Every 4’ x 3 sets:

A1-Ring Rows – 8 reps/arm

A2- KB Windmill – 6-8 reps/arm

A3- Plank On Elbows – 40″

WOD

AMRAP 12’

50 SU

10 Burpees

10/7 Jumping Pull Ups

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