THIRSDAY 11-5-15

WARM UP
600 m run
2X
10 leg swings
10 Ring rows
10 mountain climbers
10 squats
2X
10 Shpt
10 Hallow rock w Pvc
10 Arch Rock w Pvc
GYMNASTIC SKILL 15 min
Pick which area needs work

HANDSTAND PROGRESSION
Hold, pushup,walk. may use deficit, shoulder taps etc.

RING MU (progression)
Weighted etc.
BAR MU (progression)

PULL UPS
weighted, kipping, c2B
DIPS
Weighted etc

PISTOLS( Progression)

WOD “Lets Play Ball”
(slamballs can be used too)
20 min AMRAP

20 WB Russian Twists (20/14)

10 WB Push-Ups (20/14)

200 m WB Run (20/14)

10 WB Sit-Ups (20/14)

10 MedBall Cleans (20/14)

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