WOD

October 12, 2016

 Warmup
Good Mornings
Hip Mobility
Pushup Complex
20 Hollow Rocks
Supermans
Skin the Cat
1:00 min on AD
Weakness

Skill

Gymnastics Fun 
Muscle ups, L sits, Pullups, Ring Dips...
Pick a weakness and master it! 


WOD
3 rounds for time of:

1 Hand Release Pushups
1 Min Push Press (95/65)
1 Min Russian KBS (2/1.5)
1 Min Abmat SItups
1 Min Toes-to-bar
1 Min Rest

 

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