Tuesday, July 16, 2019

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(Gymnastics Focus)

WOD Review then warm up all together: 60 sec row, 10 leg swings, 5 push-up to down dog, 5 DB deads/arm, 3 snatches/arm, 10 straight leg sit-ups, 10 air squats then 1x: 10 BB back squats, 5 push-ups, 2 DB snatch/arm, 5 burpees, 5 sit-ups

WOD prep: 6 min to build to back squat weight and prep for WOD

WOD

7 Rounds for time:

10 BB Back squats (135/95) (50+ 95/65) (RX from the floor)

15 Pushups

20 DB Snatches (total) (50/35)

15 Burpees

20 Abmat sit-ups

Post WOD: band stretching and ball mash.