11.1.17

Gymnastic Skills and Drills:

Pause Ring Dips

30 Total Reps

3sec Hold at Top

 

Strength:

Stone Over Yoke

Yoke @ Chest Height

15 Reps@BW

 

WOD:

"Lumberjack 20"

20 Deadlifts (275lbs)

Run 400m

20 KB swings (2pood)

Run 400m

20 Overhead Squats (115lbs)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24")

Run 400m

20 DB Squat Cleans (45lbs each)

Run 400m