WOD 7.24.17

gymnastic rings
23
Jul

WOD 7.24.17

 

Starting the week off right! Today we have a bit of mobility in all the right places, a bit of structural work to fill in our holes and weak links, then a fun body weight piece at the end. Get work done and #paytheman.

 

-Coach AG

 

Balance:

side plank dips

lazy side plank

heart opener

short bridge

 

Build:

Behind the neck Strict press x 10-12 @ 4011

Top chinnup hold + lean away pull-up negative

Straddle hollow hold x :20

 

Breathe: 

FT

21/15 cals

21 bench dips

21 ring rows

15/ 10 cals

15 bench dips

15 ring rows

9/5 cals

9 Bench dips

9 ring rows

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