Friday- Gymnasty 7-24-25

Warm Up

500m Row/Run

3x

10m Crab walk
10 Bootleggers

5 min warming up sumo Deadlift

Strength

OTM 10

Even: 6 Sumo Deadlifts (50-60%)
Odd: 200m Run (30-40seconds max)

WOD

Gymnasty (Not For Time)
20 min cap

5x

Rec
10 Push Ups
100′ (30m) Double Kettlebell Overhead Walk 35/25
10 Ring Rows

Rx
15 Push Ups
100′ (30m) Double Kettlebell Overhead Walk 50/35
10 Pull Ups

Rx+
20 Push Ups
100′ (30m) Double Kettlebell Overhead Walk 70/5o
5 Muscle Ups 

VOD

and to know this love that surpasses knowledge—that you may be filled to the measure of all the fullness of God.

– Ephesians 3:19

Extra

Back Squat
10×3 @ 70% *for speed
(go heavy last 3 sets)