15 September, 2014

By 09/15/2014 wod

Fitness/Performance

Gymnastic Strength

3×0:40 On/0:20 off Arch Hold on Stomach holding PVC with your arms shoulder width apart
4×10 Arch to Hollow Swing on Bar, pausing between each swing
Really work on driving your armpits forward in the arch to snap you into position for the hollow.
3×30′ Arch to Hollow Roll

Conditioning

F: 3 rounds for time of:
20 Wall Balls 20/14#
20 Pull-ups

P: 3 rounds for time of:
20 Wall Balls 20/14#
20 C2B Pull-ups

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