10 January 2014; “The Gymnastic Combine”

Warm-up and Skill: Double Unders and Handstand work

WOD 1: “The Gymnastic Combine”

12-9-6-3 of Strict HSPU, Strict Pull-ups, Strict Ring Dips

15 min HARD Cap (RX means Strict, Strict means Strict,  Strict usually means slow, no Kipping during any movements!!!)

WOD 2: Tabata Bar Work

20 secs on/10 secs off for 8 rounds/4 minutes of…..

Overhead Squat 75/55

Hang Squat Clean 75/55

Thrusters 75/55