Gymnastic #1 Warm
up
400m run
2x rope climbs
3x pull over to support
3-2-1 P-bar complex
5x candle stick to stand up
GHD hip and back ext
Skill
Hollow body position in the pull up
WOD
12x
30:30
Pull ups
Thrusters w/65 m/95
GoFit
Warm up
Dumbbell
complex
#1- Deadlift/ Hang power clean/ Front squat/ Press/ Thruster
Skill
DB push press & DB squats
WOD
Tabata the following
-Ring rows
-DB push press
-Sit ups
-DB squats
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