Warm-up: Run 400m, 10 Kb swings, 10 wall balls, 10 push-ups, 10 Â pull-ups, 10 sit-ups, 30 Second Samson Stretch
Strength: Make-up day, Â or work on ring skills – Back Lever would be a great one. Â http://www.gymnasticswod.com/
5 “Rounds” of the following.
10 KBS – 1.5/1pd
15 wall balls – 20/16#
15 ring push ups
Row 200 m
Rest 2 minutes between each round.
Post strength WOD and total time to comments.
Here’s a great video of the back lever courtesy of gymnasticswod.com
Play Time this Saturday from 11:00am to 12:30pm. Fun, goats, and weights. Travis and Simon will be there to help you with just about anything you want. Come for the whole time or just drop in.