Friday 8/2

Fitness


Gymnastics 

Every 3 minutes for 3 sets

10 strict pullups

20 pushups


WOD

"Scar"

15 minute AMRAP

15 kb goblet squats (35/26)

15/12 calorie row


Performance


Gymnastics 

Every 3 minutes for 3 sets

10 strict pullups

20 pushups


WOD

"Scar"

15 minute AMRAP

15 kb goblet squats (53/35)

15/12 calorie row


Competition


Gymnastics 

Every 3 minutes for 3 sets

1 max set of bar muscle ups


WOD

"Scar"

15 minute AMRAP

15 dumbbell front squats (50/35)

15/12 calorie row


Notes:

We will start the day with some gymnastics work.  The fitness and performance groups will be doing strict work every three minutes, while the competition work will be doing a max set of bar muscle ups every three minutes (no more than 2 seconds between reps).  For the workout we will be doing goblet squats for the fitness and performance groups, while the competition group will be doing dumbbell front squats with a dumbbell in each hand.