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