Workout of the Day: 08-22-14 Friday

Warm Up

1) 3 x 10 – Seated Pike Leg Raises

2) Kipping Progressions with a Partner

PARKLAND

Strength

EMOM for 10 minutes – 3 Box Dips (strict)

Conditioning

Gymnastics WOD!

3 RFT:

5 Ring Rows

10 Jumping Squats

15 Hollow Rocks

1 Rope Pull

*10 minute cap

SUBU | NORTH SHORE

Strength

EMOM for 10 minutes – 3 Ring Dips (strict)

Conditioning

Gymnastics WOD!

3 RFT:

5 MUs (bar) (ring)

10 Jumping Squats (45#/35#)

15 Hollow Rocks

1 Rope Climb (legless)

*10 minute cap