CrossFit Wednesday:

Gymnastics/Strength:

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

3 x :20 sec L-Hang (Pull Up Bar, Rope, Rings)

3 x 7- Supine Straight Arm OH DB Flys (On Bench)

Conditioning:

For time-

100 Double-Unders

50 Wall Balls

75 Double-Unders

25 Wall Balls

50 Double-Unders

Masters Wednesday:

Gymnastics/Strength:

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

3 x :20 sec L-Hang (Pull Up Bar, Rope, Rings)

3 x 7- Supine Straight Arm OH DB Flys (On Bench)

Conditioning:

For time-

100 Double-Unders

40 Wall Balls

75 Double-Unders

20 Wall Balls

50 Double-Unders