7.28.2016

REMINDER: The gym will be closed this Saturday from 2-4pm for the Muscle Up Clinic

WARM UP:

Agility Ladder and Dynamic Stretches

Shoulder Y-T-W with Light Plates

PART 1:

35 Min AMRAP NFT

Drag Sled – Facing Forward Across Gym Once

:10 Handstand Hold – aim to take feet off the wall and practice free
standing. Advanced practice holding free handstand (not walking)

Pull Sled – Facing Backwards Across Gym Once

:30 Sec Max Assault Bike Sprint

5 Strict Ring Rows with a 2 sec pause at the top on each rep

Holding 1 Heavy KB/DB Farmer Carry Across Gym – Switch Hands – Walk Back

5-10 Strict TTB or Knee Ups

*At some point in the 35 minutes each athlete must complete a 1K Row
for time and record it on the board

or

OLYMPIC WOD

REST DAY