Tuesday:

Gymnastic Focus Work
Not for Time:
1:00 Light Row + 60% of Max Strict HSPU
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 50% of Max Strict HSPU
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 40% of Max Strict HSPU
1:00 Light Row + 50′ HS Walk

Conditioning (in class)
“Run DMC”
4 Rounds: (20min cap)
200 Meter Run, 8 Bar Muscle-Ups
200 Meter Run, 12 ALT DB Power Snatches

Dumbbell Pounds – 70/50
Dumbbell Kilos – 30/22.5

*bar MU sets should take less than 2min. Modify MU number or jumping Bar MU. Burpee pull-ups 1:1. DB weight should be something athletes can do in two sets or less OR fast singles. 15/12 cal bike as necessary

Midline (post wod, in class)
On the Minute x 9 (3 Rounds):
Minute 1 – Strict TTB/L- raises/V-ups
Minute 2 – GHD Static Hold – Belly Up (Supine)/hollow hold
Minute 3 – Banded Good Mornings
Not for score. Practice quality reps in each time domain.