FCF 4.0 Tease #2

FCF 4.0 Tease #2 from Knees Out Media

Some of you might know where already...

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WOD for Thursday 6/6

GYMNASTICS

play on the rings for 10 minutes. work on inverted tucks, inverted pikes, and inverted hangs. Throw in german hangs, front levers, and back levers. Try L-seats and L-hangs. Throw in a muscle-up if you've got it. See if you can link more than 5 different positions.

CONDITIONING

5 rounds:
15 burpees
12 box jumps, 30/24"
9 k2e
5 man-makers

A man-maker is a pushup to a one-arm row, then another pushup another one-arm row (other arm), then a squat clean thruster, all with a pair of dumbbells.

Post results to whiteboard/comments/Cody.

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I had the pleasure of coaching Jet City in some gymnastics movements the other weekend! Great athletes who are top-notch people. Congratulations to them and everyone else who competed this past weekend!
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