Tuesday, 24 February 2015

WARM UP (7 minutes or less)
2 rounds:
200m Run
10 PVC Shoulder Dislocates
8 Air Squats
6 Inch Worm-to-Push Ups

CONDITIONING
5 rounds for time:
12 Thrusters, 95/65#
12 Toes-to-Bar
Strict 13-minute time limit.

Clean up, rest, movement prep, set up, and warm up exactly 15 minutes, then:

GYMNASTICS
EMOM for 18 minutes (6 rounds), alternate three movements:
1st minute:  6 Chest-to-Bar Pull Ups
2nd minute:  6 Strict Dips
3rd minute:  6 Strict Handstand Push Ups