Day#16 Tuesday Week#9 Speed

Warm up

Roll back to straddle (three points)

Inversion to skin the cat to lower

False grip ring rows

Super rocks

Skill

Speed dips & speed push ups

WOD

10 X Tabata

·      Double unders

·      Speed dips

·      Burpees

·      Speed push ups

CFE

Warm up

Roll back to straddle (three points)

Inversion to skin the cat to lower

False grip ring rows

Super rocks

Skill

Speed dips & speed push ups

WOD

12 minute AMRAP

10 double unders

5 speed dips

5 burpees

5 speed push ups