CrossFit Wednesday:

Gymnastics:

3 x 5- Ring Swings + Ring Pull Up

3 x :5 second Top of Dip + :5 second Bottom of Dip Hold x 2 reps

3 x :20 HS Holds (Wall Facing)

Conditioning:

‘FRAN’

21-15-9, for time-

Thrusters @ 95/65#

Pull-Ups

Masters Wednesday:

Gymnastics:

3 x :10 second Under Grip Chin Over Bar Hang (Advanced: Weighted)

3 x 10 Hanging Lat Activation on Pull-Up Bar

3 x :5 second Top of Dip + :5 second Bottom of Dip Hold x 2 reps

Conditioning:

‘FRAN’

21-15-9, for time-

Thrusters @ 95/65#

Pull-Ups