WOD – 4-6-16

*Give back WOD Sunday at 10am, no class at 9am.
SCOTT RIGSBY FOUNDATION – donate here

 

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Pleasure having a local celeb in the building!

 

WARM-UP
:30 Singles
rest :30
1 min ME doubles
review gymnastics for the day

GYMNASTCS
50 hollow rocks for time must open with a max set
rest 2 min
6 min to build to a 1rm weightd ring dip – no weighted ring dip = 3 x5 negatives w a 3 sec decent dip or pushup)

WOD
Annie w pushups
50-40-30-20-10
Double unders
Ammat Situps
* 15 pushups after each set
example= 50-50-15, 40-40-15….etc