1 August 2013
Warm Up
3 rounds of:
20 alternating lunges, 20 air squats,
5 toes to bar, 5 knees to elbows, 5 beat swings,
10 pull ups,
and 1 rope climb,
end with samson stretch
Gymnastics Skill/Strength
3 rounds of: 30 sec L hold and 30 sec rest;
3 rounds of: 30 sec ring support, 30 sec rest
3 rounds of: 30 sec plank, 30 sec rest
WOD
3 Rounds for time:
300m Row
15 Toes to Bar
16 alt KB snatch