Wednesday – 150819

Warmup

Spealler
CFWU

Gymnastic Skill/Strength

Ring Dip

Advanced: weighted 3-rep max
Beginner: 5 sets of 10sec support hold

WOD

Run 400
21 Pull Ups
Run 400
21 Push Ups
Run 200
15 ring dips
Run 200
15 Toes to Bar
Run 100
9 Clean and Jerks 135\95
Run 100
9 Power Snatch 135\95

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