WOD / THURSDAY, FEBRUARY 14

Mobility

1:00 Lying Scorpion/side

1:00 Twisted Cross/side

1:00 Straddle Pose

Gymnastics Skill Work

12:00 Ring Muscle-up Practice/Progressions

Rest, then...

Open Workout 15.3

AMRAP in 14:00 of:

7 Ring Muscle-ups

50 Wall Balls, 20lbs/14lbs

100 Double-unders

Or

Scaled Option

AMRAP in 14:00 of:

14 Ring Dips

50 Wall Balls, 20lbs/14lbs

200 Single-unders

Competitors

1. Gymnastics Skill Work

2. Open 15.3

3. Accessories

3 sets of:

6 Plank DB Rows/arm

10 Single-arm Ring Rows/arm

25 Banded Pull-aparts

Rest 2:00

•Functional Bodybuilding tonight at 7:00pm!

Rocco Di Jerlando