Homework
Upper thoracic rolling
Triceps rolling
Floater WODs
Gymnastics
10 t2b
1 bar muscle up
8 t2b
1 bar muscle up
6 t2b
1 bar muscle up
4 t2b
1 bar muscle up
2 t2b
1 bar muscle up
• Every time you come off the bar complete 10 burpees
If you don’t have bar muscle ups without a band sub dead hang pull ups
Weightlifting
Four rounds for time of:
100 pound Dumbbell snatch, 10 reps
200 foot Sprint
Conditioning
1000m Row X 5
With 2 minutes rest in-between
keep splits within 5 seconds of one another. 10 burpee penalty for each row not within 5 seconds of the others.