November 6, 2018
Gymnastics Conditioning:
3 sets of:
2 Rope Climbs (15′) (Rx+ Legless)
5 Toes-to-Bar + 10 Pull ups (Rx+ Chest-to-Bars)
5 Strict Dips + 10 Kipping Dips
3 Muscle ups (Bar or Rings)
Rest 2:00 – 3:00 between sets.
*Move fluidly these each movement focusing on good, solid reps.
Metcon:
7 minute AMRAP
7 Hang Power Snatch (95/65)
7 Wall Balls (20/14)