4/9 Wednesday

Warm up 

Gymnastic warm up #10

3 minutes jump rope

3x 10 reps

  1. OHS (bar or bands)

  2. Good mornings (bar or bands)

  3. Strict TTB/ V- ups

  4. Strict ring dips to true support/ feet elevated bench or box dips

  5. Towel pull ups

  6. Flutter kicks

WOD

3 rounds of:

3 minute run

20 hollow rocks

15 SB SDHP

Ray Traitz