Friday 4/12

Fitness

GYMNASTICS-TOES TO BAR

4 sets-20 sit-ups, 10 hanging knee raises, rest 1 minute

OR 10 minutes practice toes to bar

WOD

"Samwell Tarly"

30-20-10

Dumbbell deadlifts (35/25/hand)

Single arm dumbbell hang clean and jerks (35/25)

Performance

GYMNASTICS-TOES TO BAR

4 sets-20 sit-ups, 10 toes to bar, rest 1 minute

WOD

"Samwell Tarly"

30-20-10

Dumbbell deadlifts (50/35/hand)

Single arm dumbbell hang clean and jerks (50/35)

Competition

GYMNASTICS-TOES TO BAR

4 sets-25 sit-ups, 15 toes to bar, rest 1 minute

WOD

"Samwell Tarly"

30-20-10

Dumbbell deadlifts (70/50/hand)

Single arm dumbbell hang clean and jerks (70/50)