CrossFit Wednesday:

Gymnastics:

3 x 10- Ring PushUps (1 ct. hold at bottom)

3 x :20 sec L-Seat (Floor, Plates, Boxes, etc)

3 x 10- Wall Facing Shoulder Taps

3 x 7- Straight Arm DB Flys

Conditioning:

For time-

800m Run

30 Back Squats @ 135/95#

400m Run

30 Deadlifts @ 135/95#

800m Run

Masters Wednesday:

Gymnastics:

3 x 10- Ring PushUps (1 ct. hold at bottom)

3 x :20 sec L-Seat (Floor, Plates, Boxes, etc)

3 x 50’ OH Walking Lunge w/DBs

3 x 7- Straight Arm DB Flys

Conditioning:

For time-

400m Run

30 Back Squats @ 115/75#

200m Run

30 Deadlifts @ 115/75#

400m Run