Saturday 2-24 GWOD

A:Shoulder flexibility and mobility work

B: Muscle up skill work and transitions 10 minutes

C: 5 Rounds NOT FOR TIME:

2 Muscle Ups or 3 Muscle up transitions
5 Strict Pull Ups
10 T2B
10 Shoulder Taps Chest to wall

Rest 1 minute between rounds

Gymnastics WOD 2/3/13

Agility Warm up 3-4 minutes:

Roll in- High skip -Mountain climbers- Ladder- Frog jumps-Lunge with arms back and up

Skill Work- 

• Rope Climb- “J” hold
• OHS

10 minutes of strength and Core work:

Over Head Squats:  5 @ 60-70%, 3@ 85%, 2 @ 90, then 3 heavy attempts- rest as                                               needed between sets.

WOD: AMRAP in 15 of:

1 Rope Climb

5 HRPU- hand release push ups

10 Air Squats

15 Double Unders- or  40 single unders

Cash Out:

5 minutes: Upper back smash with ball and plates, ball with internal rotation stretch