WOD Wednesday June 21, 2017

Gymnastics
Conditioning
3 Rounds for Max Reps:
-40 sec Alternating Pistols
-20 sec REST
-40 sec HSPU (Rx+ 4”/2” Deficit, S1 Ab Mat HSPU)
-20 sec REST
-40 sec Chest-to-Bar (Rx+ Muscle-Ups; S1 Pull-ups)
-20 sec REST

14min AMRAP
-10 Hang Power Snatch
-10 Sit-ups
-10 Overhead Squats
-10 Sit-ups
-10 Box Jumps (24/20”)
-10 Sit-ups
Rx+ 115/75
Rx 95/65
S1 75/55

Mobility
Foam Roll Back, Lats, Hamstrings, Quads

Core Cashout
Accumulate 3 min Plank