blog

Front Squat 8 X 3 Front squat @2220 on 1:30  21-18-15-12-9-6-3DB hang clean DB facing burpees

5 sets, @increasing effort:6-8 pull-ups @21X120 hollow plate pull-overs6-8 deficit push-ups45 seconds reverse plank 4 rounds for time:15 toes to bar50′ dumbbell front rack walking

Gymnastics Skill: Toes to bar  3 rounds:10 Cal row10 Box jump overs 10 TTB Post wod strength:Tabata Shoulder to overhead