Friday 7/12

Warm up 

A- Mash (Pec minor + glutes) Activate (3x 7 reps ring rows + 10m walking lunges with rotation)

B- Gymnastics #8 Warm Up

400m run

-3x L or tuck site 20 second holds

-Peg board complex (Pull, reach for #1, climb down/ Pull, reach for #1 then #2, climb down/ Pull, reach for #1 then #2, then #3, climb down)

-Handwalk to wall or 10m handwalk

-3x pull over to support to bar muscle up

-Bucket work

-Wall squats

Skill 

Kipping ring dips

WOD

Tabata the following:

-Push ups

Rest 2 minutes

-TTB

Rest 2 minutes

-Ring dips

Rest 2 minutes

-Box jumps