Do I detect a dirty look?
WARM-UP:
2 Rounds:
400m run followed by 10 each
Arch Hollow Swings, Air Squats, Push-ups and Sit-ups
SKILLS and PRACTICE:
20 min. to work on skills you would like to improve on. This can include gymnastics skills, jump rope skill and or weightlifting skills.
WOD: TANGLED UP
12 min. AMRAP
20 CrissCross
9 Thruster 95/65
1 Legless Rope Climb
ICING:
Your 1% in 2 min.
KOT – Reverse Nordic 20 Reps
Deadhang 90 seconds
Muscle-up Progressions