03.11.2016

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Ring Rows
7 x Push-ups (CFGS)
10 x KB Swings
III. Mobility

Impact/Focus: Gymnastics Skill Development
For 10-15:00 athletes will spend time working on various levels of progression for gymnastics skills.

-Kipping Clinic Review
-Bar Muscle-up Review
-Chest-2-Bar Pull-ups

“Diane”
Complete 21-15-9 reps of
Deadlift (225/155)
Handstand Push-ups

Post times to comments.

Skill Development
Slay GOATS. This is the third week of the 2016 Open with another high level skill movement in the WOD. Spend this time wisely to work on other skills that may appear in the coming weeks.