WOD Thursday April 6, 2017

Gymnastics Complex
EMOM x 10min
-4 x T2B+PU
(4 unbroken sets of a toes-to-bar plus pull-up complex)
S1: 4 T2B + 4 PU
S2: 4 Knee Raises + 4
Jumping Pull-ups
S3: 4 Knee Raises + 4 Ring Rows

CrossFit ‘Baseline’
For Time:
-500m ROW
-40 Air Squats
-30 Sit-ups
-20 Push-ups
-10 Pull-ups

Core/Back Strength Cashout
3 Sets:
-20 sec Hollow Rock Hold
-30 Mt. Climbers
-15 GHD Hip Extensions

Go Liz!!