Thursday 8.23.18

 4:30 PM Class

4:30 PM Class

Gymnastics Skills:
Every 2 min., 2 rounds, 8 minutes:
Station 1 - Baby Butterfly Pull-Up x 5-10 reps - hit ALL FOUR CORNERS (back, up, forward and down.  *SEE VIDEO!).
Sc:  Kipping Pull-ups or good, tight  kips!

Station 2- Back to Wall Donkey Kicks x 7 reps ***SEE VIDEO
Sc: Wall Walk x 5 reps

** Baby Butterfly Pull-ups:

BACK TO WALL DONKEY KICK

WOD: (26 Minutes)
For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible.

6 min AMRAP:
8 Deadlifts (225/155 lbs)
8 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

6 min AMRAP:
8 Kettlebells Swings 70/53
8 Ring Dips

Rest 4 minutes, and then…

6 min AMRAP:
8 Shoulder to Overhead (135/95 lbs)
8 Toes to Bar

Score: 3 scores, rounds + reps

Sc:  DL 205/135 or 135/95 or less
Jumping PU or Ring Rows
--
KB 53/35 or less
Box Dips
--
S2O 95/65 or less
Knee Raises

Mandi Reading