Wednesday January 3

January 2nd, 2018
by:

Specialty Classes

FTX Gold (65+) – 2:30pm – 3:30pm

WOD

Tempo Gymnastics Day, 4 Rounds

  • 1 Front Lever* – Max Hold
  • 1 J-Hook Rope Climb
  • 3 /3 Pistols (weighted if able)
  • 1 Max Set of Dragon Flags**
  • 1 Spanish Wrap Rope Climb
  • 3 Russian Dips *** (Scaled: Banded Dips)
  • 1 Legless Rope Climb (scaled: G2S)

*Front Lever – Both legs tucked, 1 leg Tucked, Both legs bent but out

** Dragon Flag Progressions

***Russian Dip

Elements

:30 Intervals, 6x through

  • Ball Slams, 20/15#
  • Step-ups
  • Ring Rows
  • Burpees
  • Wall Balls, 14/10#