21 July 2014

Warm Up:
400 m jog
Dynamics/mobility

Skill Work:
Beginner:
3 sets max seconds hold false grip (rings or bar)
3 sets max hanging L sit hold
Int:
3 sets max false grip rings/bar pulls to chest
3 sets of 3 strict toes to bar
Adv:
3 sets max false grip rings/bar pulls to chest
3 sets of 3 hanging leg raise to lever (2:00 mark)

WOD:
100 Grasshoppers
20 burpees
100 Parallette hopovers
20 dragon walks (0:15 sec mark)
50 TTB
20 Burpees
50 Jumping Lunges
20 Dragon Walks