WOD Thursday 11/30/17

Gymnastics: (cycle thru rounds for 20min)

adv-

5-8 strict HSPU

max reps strict ring dip (4sec pause at bottom)

8 toe to bar

int-

5 strict HSPU

max reps strict ring dip or kipping

8 bar wipers

beg-

8 pike push up

8 strict bench or parallette dips

8 hanging knee raise 2sec pause at top

 

WOD:

every 4 min for 20 minutes (5 sets)

record each round for time-

400m row or run

20 1 arm db snatch 50/35