Monday, August 9

Afternoon Open Gym now available 4:30PM on Monday, Wednesday, and Thursday…

Warmup:

500m row, then:

2 rds of:

10 PVC Pass Throughs 

10 PVC Lifts 

Forward Crab Walk, 15 ft 

Backward Crab Walk, 15 ft 

10 Scap Push-ups

10 fire hydrants (each leg)

Skill:

Snatch Balance

Strength:

 Gymnastics Strength Day 3

Pull-Up Program:

Superset: (4 sets of each)

6 toe-spot strict pull-ups + negatives

20 Single-arm DB bent over row (10 each arm)

Muscle-Up Program:

Strict Ring-Dips 1x10, then:

Superset:

Tricep Extensions: 3x20 (can be on bench)

False Grip Ring Row 3x10

WOD:

9-15-21

Row Calories

Power Snatch 115/75

Mobility:

Shoulders

Forearms