Wednesday 2016.01.20

January 20, 2016

Gymnasticals

AMRAP in 30 Minutes:
2 Chin-Ups
2 Dips

17.

5 rounds:
2 false grip ring rows, 3s eccentric, top of ring at hip; feet one foot in front of rings
Squat mobility in 90 second rest
2 ring push-ups, 3s eccentric, top of ring at mid-shin
Squat mobility in 90 second rest

3×8 seated external rotation, 10#, 4s eccentric/2s bottom hold

Level 2
Ladies Night
Short Rowing “Cindy”
AMRAP in 15 Minutes:
5 Pull-Ups
10 Push-Ups
15 Air Squats
20 Calorie Row

5+35

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