Gymnastics Warm up #1
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
Weight pull-ups and dips
WOD
4 rounds of:
100m sled drag (heavy)
Weighted pull up 3 reps
Weighted dips 3 reps
(Can not break up pull ups or dips)
GoFit
Gymnastics Warm up #1
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
Pull ups & dips
WOD
5x
20:40
-Sled drag
-Pull ups
-Sled drag
-Dips
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