12/22/15 Monday

HAPPY HOLIDAYS!

Holiday Hours are Posted on Schedule

Performance

A. Three sets, not for time, of:

Bar or Ring Dips x 5-7 reps or Bar Muscle Ups x 3-5 reps

KB or DB Snatch x 5-7 reps each arm

Double-Under Practice x 45-60 seconds

 

B. Complete as many rounds and reps as possible in 15 minutes of:

5 Strict Pull-Ups

10 Push-Ups

15 Russian Kettlebell Swings (heavy)

 

Competition

Wod will be posted at gym