Specialty Classes

No Yoga today. We will have Open Box instead at 11am.

Strength / Skillwork

Rope Climb

WOD

No Measure

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)

*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#