Tuesday – 4-10-18
Warm up: 2 rounds
10 ring row’s false grip
10 ring dips
10 broad jumps
Skill: Ring MUs
work on technique – 5 min
pull up contraption
low ring transitions
hip drive transitions
EMOM 10 min
2-3 Jumping Ring MU’s
Workout: * break up work as you see fit
100 pull ups
50 T2B
50 Pistols
100 GHD Sit Ups
50 Box Jumps
50 push ups
1000m Run
Thursday – 4-12-18
Warm up: 2 rounds
15 leg raises on bench
GHD Shoulder Stretch/band stretches
8 PVC banded drive to hip
Skill: Toes 2 Bar
EMOM 16 min
odd: 4 around the worlds
even: 5-10 T2B
Workout:
Death By:
Pistols & Burpees
CrossFit Havoc 