Wednesday, September 30th

Register For Class: https://get.mndbdy.ly/6zAE4INHH6

As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.

Gymnastics:

For Quality:

100% Max Effort of (pick one):

- Dumbbell/Barbell Strict Press

- Box Handstand Push Ups

- Deficit Push Ups

- Strict Handstand Push Ups

100% Max Effort of (pick one):

- Bent Over Rows

- Ring Rows

- Banded Strict Pull-Ups

- Strict Pull Ups

*Repeat but at 80% of Max Effort

*Repeat but at 60% of Max Effort

Notes:

- Sets do not need to be unbroken, but we are moving with purpose.

5:00 For Rounds of Quality:

2 Pausing Horizontal Ring Rows (3s Chest to rings)

4 Strict Ring Dips

8-12 Box Step Ups

Subs:

Ring Dips

- Deficit Push Ups

- Banded Strict Ring Dip

- Dumbbell/Barbell Bench Press

Step Ups

- Cossack Squats

- Alternating Reverse Lunge

- Pistol to bench

- Pistol Squats

WOD: 

For Time:

3 Rounds

600m Run -- 800m Row -- 30/24 Cal Bike

15 Toes To Bar

10 Front Squats 135/95

GOAL: 14:00 - 20:00 CAP

25:00 AMRAP 

10 Burpees

20 Box Jumps

10 Pull Ups

20 Walking Lunges

10 Empty Barbell Push Press

20 Cal Row

DO MORE. BE MORE. GIVE MORE. LIVE MORE.