Thursday, June 16th WOD

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Workout for Thur., 6/16:

Warm Up –

30s RBM

100m run

30s hammy stretch

100m run

30s couch stretch

100m run

10 air squats

Strength –

20 Rep

HBBS

WOD –

Fit:

21-15-9

Strict

Ring Row

Bench/Box Dips

Knee Raises above parallel

Perf:

21-15-9

Strict

Banded Pull Ups

Banded Ring Dips

K2E

Comp:

21-15-9

Strict

Pull Up

Ring Dips

T2B

Open Gym Suggested Work:

Olympic –

Split Jerk 5×3 @ 77.5%

(75% if you missed last week)

Gymnastics –

16 Mins OTM ALT

10-20 Pistols ALT

8 Burpees

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