Warm up: Coach’s Choice
Strength/Skill: Gymnastics Strength
12 Minute EMOTM
Min 1: 8 Tempo Ring Dips (2 Seconds Down/2 Seconds Up)
Min 2: 8 Hanging Leg Raises to 90°
Min 3: 30 Seconds of Hollow Rocks
WOD: Three 6-Minute Rounds
Buy In: 400 Meter Run
2 Rounds:
14 Alternating Dumbbell Snatches (50/35)(35/20)
40 Double Unders
Stimulus/Focus: Find a pace on the run that allows you to go into the dumbbells immediately and to go unbroken on them. You’ll enter three separate scores.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry
10 DB Front Squats
*Use dumbbell from the workout*