June 12, 2018

 

a) WARM UP:

3 Rounds:

  • Run to end of gym and back
  • 10 hollow rocks
  • 10 scap pull ups
  • 10 glute bridges
b) Gymnastic Conditioning:

For Time:

  • 100 Double Unders
  • 10 Ring Muscle Ups (scale: 10 Bar MU, 10 C2B + 10 dips)
  • 80 Double Unders
  • 8 Ring Muscle Ups
  • 60 Double Unders
  • 6 Ring Muscle Ups
  • 40 Double Unders
  • 4 Ring Muscle Ups
  • 20 Double Unders
  • 2 Ring Muscle Ups

Time cap: 15 mins

 

c) WOD:

18 min AMRAP:

  • 200m Run
  • 16/12 Cal Row
  • 12 Chest to Bar Pull Ups (if you did C2B in part b, switch to ring rows)
  • 8 Dumbbell Snatches (70/50)

 

Posted in WOD