Wednesday – January 29th

Another hard worker joins our ranks! Welcome Laura!

Gymnastics skill/strength:
4 superset rounds on a 3 minute clock:
3-7 strict chin up (hang for 5 seconds between reps, use bands or do ring rows as needed)
Mobilize (the last 2 minutes of the 3 min window):
Calf smash round 1
Banded lat stretch round 2
Wall squat round 3
Bully stretch round 4

WOD:
7 rounds for time:
10 box jump 24/20″”
10 sumo deadlift high pull 75/55#
10 pushup