Friday March 11 2016

WOD

1) Gymnastics Conditioning:

pick a movement and work on it for 10-15 mins

- HS Walk

- strict or deficit HSPU

-Ring or Bar MU

-ring dips

-Rope Climbs/Leg less Rope Climbs

21 min EMOM

1) 15 pushups

2) 15 deadlifts 185/135

3) 30 sec Front Rack Carry w 1 KB/DB per hand 55/35