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THURSDAY


Warm Up: Flexibility
-PVC Stretch
-Leg Stretch




WOD#1: Gymnastics
12 min. EMOM (Every Minute On the Minute)

• Even Minute- 5 Strict Pull ups
• Odd Minute- 5 Ring Dips

WOD#2: Endurance
MetCon (AMRAP)

-4 minute AMRAP (As Many Rounds/Reps As Possible)

• 10 Sumo Deadlift High Pull (95/65)
• 10 Med Ball Sit Ups

Rest 2 Minutes

-4 Minute AMRAP (As Many Rounds/Reps As Possible)

• 15 Hang Cleans (95/65)
• 15 Push Ups

Rest 2 Minute

-4 Minute AMRAP (As Many Rounds/Reps As Possible

• 20 KB Swings
• 20 DOuble Unders/ Double Taps OR 40 Single Jump Ropes

COOL DOWN: 
-10-15 minute Accessory Work= Stretching/Foam Rolling

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