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Monday, October 15, 2018

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(Practice / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: 200m jog, 10 air squats, 10 hollow rocks, 10 box step-ups, 10 low RKBS, 10 light DB standing OHP

SOD

3 x 6^ Half kneeling DB OHP/arm AND 3 x 15-20 Ankle-band air squats (bands under knee caps)

WOD

3 Rounds of 4 min AMRAP
1 Pike box walk around (alt directions) (Mod: Pike hold 15 sec)
8 V-ups
12 Box jump overs (24/20) (50+ 20/16)

Rest 2 minutes between each 4 min round.

*Cumulative round/reps for scoring.

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