Gymnasty

Chad
Chad

Warm-up
3 Rounds
5 Shoulder Activators
7 Jumping Squats
9 Triple Unders/Attempts

Mobilize Calves – Hips – Lats

Gymnastics
3×10 L Pull-ups

WOD
100 Dubs
25 Chest to Bar Pull-ups
25 Wallballs (30,20)
600m Run
– Rest 3 Minutes
75 Dubs
20 Chest to Bar Pull-ups
20 Wallballs
535m (1 loop)
– Rest 3 Minutes
50 Dubs
15 Chest to Bar Pull-ups
15 Wallballs
400m Run

Strength- On your own
Push-press
3-3-3-3-3

1 Comment

  • Chad Michael

    09/16/2015 @ 1:32 pm

    WOD: 31:18 (reg pull-ups, 30# WB) – not my best day

    Strength – skipped (didnt feel well)

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