(Practice / Gymnastics Focus)
WOD Review: 8 min
Then group warm up all together: 60 sec Bike or Row then 3x: 5 DB deads/arm, 5 BB deads, 5 push-ups, 10 air squats
SOD
EMOM x 9 min
8-10 Ab rollouts
5 DB snatch (arm 1) > 3 pole waiters carry (arm 1) (wt = ath choice)
5 DB snatch (arm 1) > 3 pole waiters carry (arm 2)
WOD 1
12 min AMRAP
2 Ring push-ups (Mod: elevate rings)
2 Pistols (1/leg) (Mod: Rear foot wrap, Candlesticks (CS) or Elevated CS)
2 Deadlifts (315/205) (50+ 185/125) (Scale up or down as this should be heavy)
Each round, increase your ring push-ups by 2 reps. Other movements stay the same rep scheme
WOD 2
Tabata (8 rounds total (4 rounds of each)) 4 min total
Odd set: Bike calories
Even set: Hollow rocks
