05 Oct 2016 – WOD

WORKOUT OF THE DAY

A) Conditioning
24 rounds of 20 seconds on : 10 seconds off, alternate between
Front squats (50/35 kg) 
Toes to bar
Shoulder to overhead (50/35 kg)

B) Gymnastics
5 rounds, for quality:
5 Ring dips
*Pause for 2 seconds at the bottom and top of each rep
30 second hollow hold
5 Strict Chest to bar pull-up (or chin-up)
* Pause for a full 2 seconds at the bottom and top of each repetition
30 second arch hold