Gymnastic Skills and Dumbbells Strength Workout (SWOD) A1. 1min Hand Stand Hold Progression A2. 1min Frog Stand Progressions 3 Rounds Workout of the Day (WOD) 6min Ascending Ladder 1 DB Snatch and OH Squat (45/25) R & L 1 Box Jump (24/20) (add one rep per round) 1min Rest
6min Ascending Ladder 1 DB Squat Clean Thruster R & L 1 Broad Jump (Add 1 rep per completion)
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Gymnastic Skills and Dumbbells
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