Hey Folks!

Another great weekend went by too fast.  Hope you all had a blast 🙂

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Coaches Notes:

Gymnastics work!  Yesss.  It’ll feel a little awkward.  THat’s ok.  WOD looks spicy 🙂

Gymnastics work:

6 sets
2 swing on rings with snap back pull
2 – 5 ring muscle ups
Rest as needed

Scale to:
with ring row-height rings:
3 Y-pulls (like a ring row, but in the motion of you being the Y in the YMCA)
5 Ring Dips

Conditioning – “Tree or Bush?”

3 Rounds for TIme
Row 35/30 calories
15 Chest to bar pull ups
50′ OH 1 arm db lunges 50/35 (switch @ 25′)