FRIDAY 9-21-19

Warm up 10 min

3X 

100 m run

10 SHPT

10 OHS

10 Sot Press

20 Min Gymnastic skill 

3 sets of:

5x Air Chair Swing 

 

*These can be singles or done consecutively.

Rest 15 seconds

3x 1 Rep Swinging Knees-To-Bar 1

 

Rest 60 seconds

Followed by. . .

2x  sets of:

Deep Bar Dips x 6-8 reps

 

 

Rest 30 seconds

Arch Under Bar Jump to Support x 6-8 reps

 

Rest 60 seconds

 

WOD

20 Min AMRAP

400 Meter Run

60 Double-Unders

10 MU 

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