Wednesday (2016JULY20)

-Scale appropriately and don’t cough, sneeze or laugh too much Thursday.

 

Gymnastics:

Accumulate 15mins of Muscle Up Practice

• Transition practice
• MU Strength Practice (3 Pullups + 3 Dips = 1 Muscle Up)
• Kipping Practice

WOD:

3 Rounds

20 GHD Situps (60 Abmat Situps)

15 C2B Pullups

10 Push Jerks 165/115#

 

Weightlifting:

HBBS- Paused 1 sec w/ Belt

Work up to 80% of 1RM

 

Snatch

Work up to 90%

 

Clean and Jerk

Work up to 85%