Tuesday, December 18, 2018

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(Competition / Gymnastics Focus)
WOD Review:

Warm up all together: 60 sec row, 10 hanging shrugs, 20 sec standing skin the cat, 10 pauing air squats, 10 box step-ups, 20 sec HS hold, 20 singles, 10 dubs

SkillOD options: (@10 min)

Beginner / Intermediate: Skin the cat practice

AND/OR

Intermediate/Advanced: Bar pull-over > bar muscle-up > forward roll (or some variety of this) (https://www.youtube.com/watch…)

WOD

For time:
80 Double unders (160 singles)
40 Wall balls (20/14 & 10’) (50+ 14/10 & 9’)
20 Box jump overs (24/20) (50+ 20/18)
10 HSPU (50+ 1 Pad = RX)
20 Goblet squats (70/53)
10 HSPU
20 Box jump overs
40 Wall balls
80 Double unders