Wednesday 101208

Gymnastics:
3 Rounds for FORM
10 Bridge-ups

Main Site WOD:
Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Tuesday 101207

Mobility:


Main Site WOD:
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

Gymnastics:
10-9-8-7-6-5-4-3-2-1:
Dips
Handstand push-ups
V-Ups

Monday 101206

Gymnastics:
10 min Forward Roll to Straight Jump

Main Site WOD:
21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

Mobility:
5 min of external rotation/hip mobilization on an elevated surface on each leg.