Monday, December 11th

Gymnastics

Snatch + Pulling

Option A – Ring Muscle Ups
Every 2:00 x 7 Rounds (14 Minutes):
Hang Power Snatch + Overhead Squat + Squat Snatch @ 70% of 1RM 3 Ring Muscle-Ups

Option B:
Every 2:00 x 7 Rounds (14 Minutes):
Hang Power Snatch + Overhead Squat + Squat Snatch @ 70% of 1RM Odd Rounds: 5 Pull-Ups
Even Rounds: 5 Rings Dips

Conditioning

 “Four Twenty”

AMRAP 15:
20 Overhead Squats (95/65)

20 Box Jumps

20 WallBalls (20/14)

20 Toes to Bar

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD