games2012_medballhspu_rotator-300x155ATHLETE

A. Slammin’
Every 90 seconds for 5 rounds
4-8 Slamball
4-8 Over the shoulder w Slamball
4-8 Slamball Squats

B. “Chest Pump”
Teams of 2-3, for time:

Teams of 2:50-40-30
Teams of 3: 70-50-40
Bike Cals
Row Cals
Bench Press (135/95)(115/80)(95/65)

GYMNASTICS SKILLS & DRILLS

A. Pistol Progression Work

B. “Gymnasty Filthy 50”
Partner WOD
*one work, one rest unless otherwise specified

50 Box jump
50 Pull-ups (Strict, Jumping, or Kipping)
50 Walking Lunge
50 Knees to elbows/T2B/Knees to Chest
50 Jump Squats
50 Pushups
50 Ring Rows
50 Pistols or Pistol Progressions
50 GHD Hip extensions or Supermans
50 Double unders– each
50 Burpees*

*For an advanced added bonus, do synchronized burpees