-We’re Doing All The Things Today!!
Gymnastics:
2 Rounds- 30 Seconds Each
Palms Down-Fingers Forward Stretch
Palms Down-Fingers Back Stretch
Palms Up-Fingers Forward Stretch
Palms Up-Fingers Back Stretch
Crab Walk
Ape Walk
Strength:
APRE6 Back Squat WK2 (We will Usually do this on Monday’s from now on, but with the holidays I didn’t want people to miss the gainz)
10 reps @ 50% of 6RM
6 reps @ 75% of 6RM
ME reps @ 100% of 6RM
ME reps @ Adjusted Weight Based on the 3rd Set
WOD:
For Time
9-7-5
Muscle Ups
Squat Cleans 165/110#
Weightlifting:
Power Snatch
75% x 2 x 3
Jerk
1RM for Day
80% x 2 x 2
Stiff Leg Deadlift
5RM for Day
Hip Circle Side Steps
150 Steps Each Way AFSAP
CFWT WOD
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