Workout 9.21.14

Nickname: Go Ninja Go Ninja Go

Main – Gymnastics

View Public Whiteboard

Warm-up

Bridge variations

Skill

The kip up

WOD

Practice the sequence for 10 min
5-10 heel toe swings
1-5 false grip ring pull ups
1-5 ring dips
1-3 feet on ground MU
1-2 jumping MU
1 MU

Cashout

Sit-ups (1 for max reps)

Feature Video

Hear From Cloud 9 Members