(Practice/Gymnastics)
Warm-up (15 min)
SOD
Front Squat – 1 x 5 75% > 1 x 3 80% > 1 x 3 85% (12 min)
WOD 1
10 minute AMRAP: Build your own WOD:
Rep scheme with 15, 12, and 9 in any order using the following 3 movements in your choice of order: KB/DB Forward Stepping Lunges (53/35 KB or 55/35 DB), Handstand push-ups, and Toes-to-bar
Rest 2 min and Then >
WOD 2
Every 30 seconds for 6 minutes:
30 sec Superman hold
30 sec Ab Mat Sit-ups
30 sec Rest
* Record number of sit-ups completed
