Tuesday, October 9, 2018

(Practice / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: 200m jog, 10 PVC good mornings, 10 leg swings/leg, 10 straight legged sit-ups, 5 kneel to stand-ups per lead leg, 10 hanging shrugs

SOD

EMOM for 12 min (3 rounds through)
1 min to complete: 2-5 Tire flips
1 min to complete: 6-10 ab wheel roll-outs
1 min to complete: 5-7 Single arm KB or DB Kneeling to stand side 1
1 min to complete: 5-7 Single arm KB or DB Kneeling to stand side 2

WOD

5 rounds for time:
10 Pull-ups
20 Lunge jumps (total)
10 Toes to bar
300m Run