Thursday, May 30, 2019

CFIS Logo.png

(Gymnastics Focus)
WOD Review then warm up all together: 200m jog, 10 leg swings, 10 straight leg deadlifts, 10 hanging shrugs, 15-20 sec HS hold, 5 step-ups/leg

SOD

In 18 min complete 4-5 sets of:
3-5 BB Deadlifts
5-10 Handstand push-ups (strict, deficit, elevated, box…)

WOD

4 Rounds for time:
400m Run (800m Bike sub)
15 Box jump overs (24/20) (50+ 20/18 Step-ups)
3 Rope climbs (50+ 2/1) (Mod: 5 Rope pulls)