-It’s such a deep burn!!
Gymnastics:
Block 3 Reveiw
2 Rounds
30secs Each
Protract and Retract
Elevate and Depress
Protract and Retract In Front Support
Thoracic Hip Bridges
Lizard Walk
WOD:
3 Rounds
30 Alt. Pistols
15 Deadlifts 225/155#
Weightlifting:
Muscle Snatch + OHS + Sotts Press
2 x (2+2)
Pause Snatch Pulls (Knees-Hips-Finish) + Snatch Pull
4 x 3 (1+1)
Snatch
60% x 3 x 5
Snatch Push Press BN + OHS
5 x (3 + 1)
Front Squat
1RM For the Day
90% x ME
80% x ME
KB Hell
or
CFWT WOD
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