(Practice / Gymnastics Focus)
WOD Review: 8 min
Then group warm up all together: 3x: 5 cal pull, 10 hanging shrugs, 5 box jumps… then, 2x: 1 pole forward lunge walk, 1 pole frd inchworm with push-up
Skill WOD
12 min to practice 1-2 gymnastics skills.
WOD 1a
For time (10 min cap for WOD 1)
21-15-9
Ring push-ups (RX feet on 2/1 45#)
Calorie Row
* Goal of the plate is to have the male’s chest clearly below their ankles and ladies chest at/or slightly below their ankles)
… Directly into…
WOD 1b
21-15-9
Box jumps (24/20) (50+ 20/16)
Pull-ups
WOD time is total time for both WODs.
Use the SOD to work on your gymnastics skills (handstand push-up/walks/hold, muscle-ups, ring dips, rope climb, toes to bar etc…). Practice your modifications as well.
