WEDNESDAY 10-17-18

WARM UP

5 Min cardio

3X 

5/5 windmills 

5/5 cross body DB Muscle Snatch

10 sec top of ring support hold

10 sec bottom of ring support hold

2 Swings with knees driving upwards toward chest to 1 Ring Dip

GYMNASTIC STRENGTH

3 rounds for max reps

Strict ring (or bar dips)

:10 sec Rest

Kipping Ring dips (or bar)

2:00 Min Rest 

*Each movement will have accumulated score Of each 

*bury your shoulders down to the ring for proper stimulus. 

WOD 30 Min TIMEcap

Intervals 2 ROUNDS 

1000 m Row

2 MIN Rest

800 m Run

2 MIN REST

60 Box Step Overs (unloaded)24”20”

2 min Rest

*Score is Total time minus last 2 Min Rest.

Post WOD 3-4 RNFT

*Do 1 to 3 Bar Pull overs 

Every 2 min

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