Retention: The Unbroken Cycle

Wednesday



Fitness

Strength

Snatch 3-3-3-3-3

WOD of the Week

21-15-9 reps for time: Thrusters, 95/65lbs. Bar-facing burpees



Sport

A. AMRAP 10 mins: 5 C2B Pull-ups 10 Pistols, alt. 5 Ring Dips

B. 21-15-9 reps for time: Thrusters, 95/65lbs. Bar-facing burpees

C. Every 3 mins for 18 mins: 25 sec. AB Sprint *Max Effort and active recovery on the rest*



Gymnastics

Skills: Pistols Double Unders Bar Muscle-Ups

Practice: AMRAP 9 Mins: 3 Bar Muscle Ups 16 alt. pistols 36 double unders


Today’s Link – Retention: The Unbroken Cycle