8/23 Monday

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


WOD

5x

20 ring rows/ 15 strict pull-ups

10 push up + pike (opposite hand to opposite foot between each push-up

20 walking lunges + rotation

Ray Traitz