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