WOD: Friday 9/16/16

Warm-up:

- Stretch/foam roll

- 15 x Face-pulls

- 15 x Air Squats

- 10 x KB Swings

Strength/Skill:

- Gymnastics Skill Work: Spend 10m on Pull-ups

- If you have Pull-ups: complete 4x4 weighted sets, followed by a max-effort set at bodyweight

Metcon: 2 Rounds

- Row 30 Cals

- 20 x Push Press (95/65)

- 20 x Box Jumps

- 20 x Burpees

- 20 x SDHP (95/65)

- 20 x Wallballs

- 20 x T2B

WOD: Thursday 4/9/15