12.19.13
CFE:
MOB
DYNWU
4 RFT:
400m Run
40 Dbl Unders
20 Abmat SU
10 Box Jumps
CF:
MOB
DYNWU
A. Gymnastics WOD
3 Rounds For Quality:
10 Strict Deficit Ring Pushups
10 Strict T2B
1MÂ Side Split Hold
* If you don’t have your Side Split work Progression or Flexibility Drills to Increase Mobility
B. Snatch
Warm Up Snatch Drills. Â Then:
Test 1RM
C. For Time:
1 Mile Run
30 Med Ball GHD SU
100 Dbl Unders