Wednesday – February 19th

February 18, 2014

Gym Updates

Pre-Class Drills:

Work Up to Max Height Box Jump


Warm-Up: Rings Warm-Up (15M)

4 Rounds with 5 second hold for each movement – Front Lever, Back Lever, Skin the Cat

* Perform 8 Kneeling Jumps between each round – add weight as necessary



Tall clean – 4×3 reps

*keep it light and focus on speed into receiving position


WOD: (15M)

50 Ring Dips

50 Squat Cleans – 115/75

50 Ring Dips



100 Hollow Hold w/ Banded lat pulldown

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