(Practice / Gymnastics Focus)
Warm-up: 5 min running clock to complete as much as possible of: 400m run, 15 wall squats, 10 ring rows, 10 push-ups, 10 PVC or Banded OHS…
SOD (18 min)
4 x 6-8 reps Pitcher/Bulgarian Split Squat / leg
4 x 15-20 Bench Heel Drives (face down / leg hyperextensions)
WOD
15 min AMRAP
5 Man Makers (45-55#/25-35#)
10 V-ups
10 DB Single arm Overhead Squats (5/arm)
1 Rope Climb
*One rep of the Man Maker =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
DB Squat Clean & Jerk or DB Clean > FS > S2OH
