Thursday March 29, 2017

VOD

God made him who had no sin to be sin for us, so that in him we might become the righteousness of God.

2 Corinthians 5:21 NIV

Warm Up

AMRAP 10

With a partner, complete:

100 cal Row
While Partner does burpees
*change as needed

Gymnastics Strength Day (20 min)

6 Chin Up *Weighted if possible
6 Dumbell Reverse Flys on bench
6 Skin the Cats/ Ball Up (on rings)
6 Ring Push Ups (scale to strict Push Ups) add weight if needed
x4
*Rest as needed between reps

WOD

For Time: (10 min cap)

100 KB Swings
100 Sit Ups

Additional Work

EMOM 10min

2 Strict Pull Ups
2 Kipping Pull Ups
2 C2B Pull ups
1 BMU
*get as far as you can Unbroken
**take a min off if needed