Wednesday –
A; 3 Sets - Gymnastics Skill:
A1. Ring Dips x8-10 reps
A2. L-Sit x20 sec
A3. Banded Muscle Up Transitions
B. Deadlift;
one set every 2 min for 12 min
10x50%
8x60%
5x70%
3x80%
2-3 x 85% of max
2 x 85-90% of max
C. WOD:
3 Rounds for time;
15x KBS 70/53#
15x Burpee
30x Double Unders