Thursday, September 27, 2018

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(Practice / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: 30 sec jump rope, 20 sec / leg calf stretch (wall or rig), 20 sec wall squats, 10 sec WB, 20 sec forward stepping lunge, 20 sec handstand hold, 1 rope pull

WOD

For time:
100 Double Unders
80 WB (20/14) (10/9) (50+ 14/10 & 9/8)
60 Goblet lunges (53/35) (50+ 35/20) (30/leg)
40 RKBS (53/35) (50+ 35/20)
20 Handstand pushups
5 Rope climbs / Rope pulls

SOD

1 up to 2 max effort attempts of:
-Handstand walking (up to 3 falls) (for distance)
-Muscle ups OR Ring Dips (for reps)
-Hanging L hold (for time)