Thursday 2/21

Fitness

Gymnastics

3 rounds for quality

15 second ring support hold

15 second deep ring support hold

10 strict ring dips

10 second false grip hang on rings

WOD

"Severus Snape"

25-20-15-10-5

Hang power cleans (95/65)

Shoulder to overhead (95/65)

Performance

Gymnastics

3 rounds for quality

20 second ring support hold

20 second deep ring support hold

10 strict ring dips

15 second false grip hang on rings

WOD

"Severus Snape"

25-20-15-10-5

Hang power cleans (115/75)

Shoulder to overhead (115/75)

Competition

Gymnastics

3 rounds for quality

25 second ring support hold

25 second deep ring support hold

15 strict ring dips

20 second false grip hang on rings

WOD

"Severus Snape"

25-20-15-10-5

Hang power cleans (135/95)

Shoulder to overhead (135/95)