Saturday.April 15.2017

Warm Up 

20 MINS for Quality 

 

200ft 1 ARM Carry @ 20% Bodyweight 

200ft Jog (100' out,100 back) 

5 Rotational Ball Slams (overhead)

30 sec Handstand Hold 

8 Strict Ring Dips (Scale to Ring Push Ups or Push Ups) 

 

Gymnastics (15 Mins) 

 

3 Rounds for Quality 

 

30 sec Straight Arm Plank/side 

15 sec Arch Hang 

15 sec Hollow Hang 

 

3 Rounds for Quality 

 

10 Handstand Shoulder Taps (Wall Facing, Pike on Box, Pike on Floor)

5 Strict Pull Ups w/ 5 sec negative 

30 secs tripod or headstand practice 

 

WOD 

 

4 Rounds 

 

200m Run

5 Burpee Muscle Ups or 10 Burpee Pull ups 

*Scale down to a lower bar or 10 burpees + 10 Banded Pull Ups or 10 Ring Rows