Ring Gymanstics and Matt's Birthday WOD
It’s Birthday Week at Wine Country CrossFit! Thursday is Matt Naumann’s special day. Matt attends the 9AM class like it’s his religion. He has been with us for only six months, but his progress is substantial and notable by the fact that he is one of The Open participants. Always friendly, always affable, always digging deep and working hard. Happy Birthday Matt!
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Thursday’s WOD
Ring Gymnastics Goat Work – Athlete’s Choice
Work your ring goat! Spend time getting familiar and comfortable with what scares or intimidates you – upside-down, dips, pull-ups, levers, skin-the-cat, muscle-up (strict and kipping)
WOD – Matt’s Tabata Gone Wild Birthday WOD! – 4 Sets* of Tabata, rest 45 seconds between each round
Power Cleans (95/65)
Squat Jumps
Push-ups
Wall Balls (20/14)
*You will perform all 8 rounds of 20 seconds on/10 seconds off of one movement before moving on
OPTIONAL Cash-Out – 15 minutes of mobility work – ask your coach!
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