(Competition / Gymnastics Focus)
WOD Review: 8 min
Then group warm up all together: 60 sec row, 30 sec wall squats then 2x: 7 BB back squats, 7 hanging shrugs, 10 sec HS hold, 5 push-ups, then 1x: 5 lite weight back squats, 5 knees to chest, 3 HSPU, 1 muscle-up or 3 dips
WOD
20 minute AMRAP
30 Back squat (115/75) (50+ 85/45)
30 Toes to bar (Mod: Knees above hips / V-ups)
30 Back squat
30 Handstand pushup (Mod: Pads or accumulate 2 min HS hold)
30 Back squat
15 Ring/Bar muscle-ups (Mod: Ring dips)
*BB is taken from the floor
Post WOD: 1-2x (time permitting)
2 pole leg band lateral walk (out 2 and back 2)
15/leg banded knee raises
2 pole fwd banded walk > 2 pole bwd walk
15/leg supine banded consecutive knee tucks/leg (https://www.youtube.com/watch?v=W5npjSDLWP8)
