Warm-up
With a partner – one works one stretches
5 burpee down and back through the parallettes
10 shoot throughs
10 fast feet laterally through the paralettes
Use the paralettes to work on side and pancake split
Gymnastics
L-sit and L-pull-up
Max Effort for both
Strength
Box Squat With Chains
3-3-3-3-3
Super-set
After each set of squats complete a set of front rack lunges (5 on each leg)
WOD (10-15 min)
Every Minute Complete..
Hang Squat Clean (185,125)
Bar Facing Burpee
-Add One rep to each exercise every minute. Continue until you can no longer finish within the minute
Regional (165,115)
Open (145,100)
Time Trial
1000m Row for Time