Friday – SPEED

Those of you doing the Autism Competition either take the day off from training or come on in for some mobilizing, stretching, and active rest exercises like: rowing, running, & basic gymastics

Warm Up
Plate G2OH + Row
DB Pull Overs
Handstand Hold/Walk

Strength: Front Squats or Olympic Lifts
Build to a Heavy Double

WOD
5 Rounds
8 Ring Dips
11 T2B/16 K2C
14 MB Cleans
Rest 1 Minute