WOD Fri 3/13/14

Warm Up 
Ring Row
Ring Push
Air MU Trans

Strength 
20 MU
or
10 x 3
Pull Up
Toe To Bar (Knees to elbows, V-Ups, V-Tucks)
/
Dip
Ring MU Trans
/
5 x 10
Ring Push
Ring Pull
V-Up or V-Tuck

Gymnastics
10 minutes Practice
Dive Rolls
Cartwheels
Round Offs

MOB
3 Rounds
Wall Stretch (30 sec each leg)
Bottom of Squat (30 sec)
Butterfly (30 sec)
Frog (30 sec)
Straddle (30 sec)

 

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