(Practice / Gymnastics Focus)
SOD/WOD Review: 8 min
Then group warm up all together: 60 sec row or bike, 30 sec tubing back flies, 30 sec WB clusters, 30 sec physio-ball hamstring curls, 30 BB deadlifts, 20 sec hanging shrugs
SOD
5 x 3^ Deadlifts AND 3 x 15-20 Physioball double-leg hamstring curls (18 min)
WOD
For Time:
40 Wall Balls (20/14) (10/10)
20 Toes to Bar
10 Handstand Push-ups (RX, 5 must be strict)
30 WB
15 T2B
8 HSPU (RX, 5 must be strict)
20 WB
10 T2B
6 HSPU (RX, 3 must be strict)
10 WB
5 T2B
4 HSPU (RX, 2 must be strict)
