7/20/15 gymnastics add on 

Regional / Open Comp Phase :warmup wod for day: 

2k Row @2:00/2:10 (approx)

50 cal bike 

then, 

3 rds 

5 strict pullups

5 strict hspu

10 burpees 

15 air squats 

A. Snatch, rest :15, Snatch + Hang Snatch, rest :30 Snatch; build to max in this complex: 132

B. SqT Clean + Thruster + Split Jerk; climb to heavy in 15 min: 176

C. 5 rds 

25 wall balls (20/14) to 10′: 15/10, 9/9/7s

10 burpee box jump overs (24/20)

5 muscle ups 

24:26

Gymnastic add on: 

A. Emom x 8 x 2 strict HSPU + 3 Kipping + 1 negative: done. Easy

B. Freestanding – accumulate 50 taps: 8-10e. Stabilize then go into movement 

C. 

1k row at 2:03: 4:06

400m run at 1:40; rest :30 x4

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