WOD – 4-20-16

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Kev and Striker!!!!

 

WARM-UP
EMOM x 8 min
1 = 6 ring rows + :10 hollow body hold
2 = 10 walking lunges + :15 hs hold or :15 bottom of pushup hold

STRENGTH/GYMNASTICS
Gymnastics test
70 hollow rocks for time must open with a max set
rest 2 min
8 min Build to a 3rm weighted Pullup or E2mom 5 sec negative chin over bar hold x 5 reps

WOD
Amrap 15
2 pullup
2 abmat situp (45/25)
2 OH walking lunges (same plate for situps)
4,4,4…6,6,6… ETC