WOD Wednesday July 19, 2017

Gymnastics Conditioning
Muscle-Up Mayhem
-Rx+: If proficient at MUs, EMOM x 12min complete 2 MUs, alternating between ring & bar MU
-Rx: EMOM x 12 min 1 MU (work on weaker MU – bar or ring)
-S1: Work on MU progressions & achieving 1st Bar or Ring MU
S2: Work on 1st Chest-to-Bar/Pull-up

12min AMRAP
-12 Sit-ups
-9 Burpees
-6 Power Snatches
Rx+ 115/75
Rx 95/65
S1 75/55

Mobility
Foam Roll Quads, Hamstrings, Back, & Lats

Core Cachet
4 Sets:
-30 Russian Twists (35/25# plate)
-15 GHD Hip Ext + 10 sec Hip Ext Hold