Wednesday 3/16/16

 

12829494_1218764774818683_7300295116216577289_o (1)

Warm-up – 10 min
Skill Work: 5 min

WOD #1
1 round – 15 min time cap
1 mile run
Pull-ups x 50

WOD #2
1 round – 15 mins time cap
Single Unders x 150 or Double Unders x 50
Wall Balls x 50 (20/14)
Shoulder to Overhead x 40 (95/45)
Box Jump x 30 (24/20)
Plate Thruster x 20 (45/25)
Dumbbell Snatch x 10 (5 ea arm) (65/40)

Gymnastics:
Ring Dips x 5 (3 rds)
Handstand Hold x 3 (30 sec ea)

Accessory:
Bat Wings x 10 (5 sec hold) (2 rds)
Bent Dumbbell Row x 5 each arm (5 sec hold) (2 rds)
Barbell Curl x 15 (4 rds)