Main – WOD
Gymnastics
Core Circuit (2 rounds)
In and Outs
Scissors
Hollow Rocks
3 Way Crunch
Supermans
V-Ups
Iso’s
AbMats
1 min each
Metcon
Metcon (4 Rounds for reps)
5 min EMOM
Front Squat (below 185# 85%, 185-250# 80%, 250 and up 75%)
rest :60
5 min EMOM
2 Rope Climbs to ceiling
rest :60
5 min EMOM
3 Snatches 75% of 1RM
rest :60
5 min EMOM
6 Ring Dips
