16
Feb
2.17.15
Warm-up
3 Rounds
10 Spiderman Lunge
8 Leg Swings each way
6 Kip Swings
2 Negative Pull-ups
Mobility
2 Min Ball in Shoulder
2 Min Banded Overhead Distraction
Strength/Skill
Gymnastic Swing / Gymnastic Swing Pull to hips
4×8 Ring Push-up with Turn out
4×5 Ring PU with Negative (False Grip)
METCON
3 x 4 Min AMRAP
8 Hang Clean
4 Ring Dips
*Rest 2 Min between Rounds