WOD Thurs 091213

Gymnastics WOD MOB
Sampson 30 sec (left/right)
Butterfly 30 Sec
Straddle 30 Sec
Squat 30 Sec
Shoulder Pass 30 Sec
Bridge 30 Sec
Pike 30 Sec
2 Rounds

Gymnastics WOD Strength
15
Muscle Up x Forward Ring Roll
60 Single Leg Squat (controlled/strict form)
or
8×3
Chin Up (Jumping Pull Up)
Ring Dip
Muscle Up Transition
10×3 (each leg) Single Leg Squat for depth
8 x 15 Seconds L-Sit
+
5×5
Ring Push Up
Ring Row
5×5 (per leg)Step Up (24 inch box)
5×10 V-Tuck

Gymnastics WOD MOB
Sampson 30 sec (left/right)
Butterfly 30 Sec
Straddle 30 Sec
Squat 30 Sec
Shoulder Pass 30 Sec
Bridge 30 Sec
Pike 30 Sec
2 Rounds

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