Thursday, November 1, 2018

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(Practice / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: 3x of: 1 indoor loop, 10 BB OHP, 8 small plate back flies, 5 air squats, 3 step-ups/leg, 5 PVC overhead squats, 5 sit-ups, 1 rope pull

SOD

3 x 10 OHP & 3 x 10 Heavy tubing back rows (double up bands as needed) https://www.youtube.com/watch?v=QwoHiqzD4eI

WOD

AMRAP 20:
30 Overhead Squats (95/65) (50+ 65/35)
30 Box jumps (24/20) (50+ 20/16)
30 Abmat sit-ups
3 Rope climb (50+ 1 Ascent)