CrossFit Wednesday:

Gymnastics/Strength:

3 x 5- Ring Swings + Ring Pull Up

3 x 5 Strict Ring Dips (Advanced: Weighted)

3 x :20 HS Holds (Wall Facing)

3 x 10 HS Shoulder Taps

3 x 10 Weighted Hip Extensions

Conditioning:

12 Minute Alternating EMOM-

Shuttle Run x 125’

15 Wall Balls

Masters Wednesday:

Gymnastics/Strength:

3 x 5- Ring Swings + Ring Pull Up

3 x 5 Strict Ring Dips (Advanced: Weighted)

3 x :20 HS Holds (Wall Facing)

3 x 10 HS Shoulder Taps

3 x 10 Weighted Hip Extensions

Conditioning:

12 Minute Alternating EMOM-

Shuttle Run x 125’

15 Wall Balls