WOD

Wed 6-7

Gymnastics

Strict MU

3x3-5

Or 

Banded Strick MU 3x5

OR

False Grip Pullups (Chest to Rings) 3x5

Dips (2 sec Hold at Bottom) 3x5

Or 

MU Every 90 Seconds for 9 Mins

Or 

Ring Dips 3x5

Push Ups 3x5

MU Transition 3x5

Kip Swings 3x5

 

 

 

WOD:

600m run

600m Row

30 Thrusters (75/55)

 

400m Run

400m Row

20 Thrusters

200m Run

200m Row

10 Thruster