Monday, September 10, 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 leg swings, 1 pole fwd bear crawl, 1 pole bwd bear crawl, 10 butterfly sit-ups, 200m jog

SOD

5 x 4^ Back squats & 3 x 15/arm Standing tubing bow and arrow pulls

WOD

For Time
100 Double unders, 50 Sit-ups, 200m Run
80 Double unders, 40 Sit-ups, 200m Run
60 Double unders, 30 Sit-ups, 200m Run
40 Doub.e unders, 20 Sit-ups, 200m Run
20 Double unders, 10 Sit-ups, 200m Run
*As this is a practice theme day, focus on Double under attempts…

Post WOD: ball/foam roller calf and Achilles mash