Wednesday April 26, 2017

(Practice / Gymnastics Focus)
Warm-up: 400m Run (3-4 min)

SOD & WOD Review

WOD Movements Preparation: 5-7 min
10 Wall squats
Ankle mobility
Banded shoulder and lat stretch
Ball mash
Light DB thrusters

SOD

3x5^ DB Thrusters AND 3 x 12 GHD Sit-ups (15 min)

WOD

For Time:
150 Double Unders

Then

21-15-9 reps for time of:
Pull-ups
WB (20/14) (10/9)

Then

50 Prone (face down) Bench Hip Extensions (hips just hang off bench)

Then

50 Toes to Bar

Time permitting: Post WOD Band work