WOD Wednesday August 16, 2017

Gymnastics Conditioning
For Time:
15-12-9-6-3
-HSPU
-Pistols (alternating)
Rx+ 4/2” deficit HSPU
**12min Time Cap

Interval Training
Every 3 min for
5 sets:
-15/12 Cal Row
-12 Burpees
-Rest remaining
time
*Record total
working time of all
5 sets (not
including rest
times)
**RETEST from 1/5/17**

Mobility
Foam Roll Quads & Hamstrings

Core Cashout
3 Sets:
-20 V-ups
-40 Mt. Climbers
-10 Reverse Flies (2.5-10#)

The thin blue line!