Regular Saturday Schedule
8:30AM Open Gym & Competition Training
9:30AM WOD


Two Partners will alternate each round, 15 minute AMRAP:
3 Man-Makers
6 Pull-Ups
9 Burpee Box Jumps (24″/20″)

Choose appropriate weight with perfect squat form.

Competition Training

1) Three sets, not for time, of:
Handstand Walk x 10-15 Meters
(If you don’t have handstand walk, use ME shoulder touches)
Bridge-Ups x 6 reps of 10 second holds (google ‘gymnastic bridge’)
V-Up x 10-12 reps

2) Six rounds for time of:
400 meter run
3 Snatch (155/100lb full squat)
15 Pull-Ups

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