SATURDAY, OCTOBER 20, 2018

GYMNASTICS

“Muscle Ups”

Ring Beat Swings 10 X 5 (EVERY 2 MINS)

Ring Dips 6-8 X 4 (use dip bar or add weight) (EVERY 2 MINS)

Russian Dip Drill on Boxes 1-3 X 6 (EVERY 2 MINS)

Ring Muscle Ups Max X 3 (EVERY 2 MINS)

MAIN WOD

Tommy Mac
In partners:
2 rounds for time:
12 Burpees
12 Thrusters 115/75
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats

COMP WOD

Tommy Mac

2 rounds for time:
12 Burpees
12 Thrusters 115/75
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats