Thursday Aug 18

Gymnastics Strength: (15:00)

3 Sets each (alternating movements)

A) 8-12 Ring Dips

B) Accumulate :20 – :30 Static Chin Over Bar Hold

*Rest as needed between sets

METCON: (25:00)

20 Renegade Row w/ Push Up (RX: 35/25) (Push Up w/ 1 Row In Between — 10 row each arm total)

Then, 4 rounds:

500/400 M Row

75 Double Unders

Buy Out:

20 Renegade Row w/ Push Up (RX: 35/25) (Push Up w/ 1 Row In Between — 10 row each arm total)

OPTIONAL WORK:

20:00 Foam Roll and Mobility

 

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD