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Wednesday 5/4/16 “Gymnastics Pays off”

3
May

Wednesday 5/4/16 “Gymnastics Pays off”

VOD

“Listen! Behold, a sower went out to sow.

Mark 4:3

 

Machine Strength

A. Max Rep Ring Row x3 sets
B. HSPU Max Reps – 1 attempt**Piked, off a box, or regular push ups**

C. Max tuck hold (knees above hips)

**on rings/or parallet bars**

Comp Strength

A. 1 rep MAX weighted pull upB. HSPU – Max Reps – 1 attempt

**no more than 2 ab-mats**

C. Max L-Sit [1 attempt]
*use parallet bars (feet above floor/plate)

WOD

A. Max Wall Ball in 5 min (Choose your weight)
Rest 3 min, thenB. Max Double unders/Singles in 5 min

Additional Work

Max Plank Hold

Max HS Hold

1 mile recovery