Friday, 12/9/16:
gymnastics:
10x pull-up negatives
10x ring dip negatives
3x :30 hip extension hold
WOD:
AMRAP for 12 minutes:
box jumps (24″/20″)
9 power snatches (115#/85#)
5 bar muscle-ups
gymnastics:
10x pull-up negatives
10x ring dip negatives
3x :30 hip extension hold
WOD:
AMRAP for 12 minutes:
box jumps (24″/20″)
9 power snatches (115#/85#)
5 bar muscle-ups