(Practice / Gymnastics Focus)
WOD Review: 8 min
Then group warm up all together: 30 sec jump rope, 30 sec wall squats, 20 sec per leg bench pitcher squats, 20 sec plate TVW, 20 sec handstand hold, 20 sec hanging shrugs
SOD
Every 3 minutes, for 15 minutes (5 sets) of:
3 2-Sec pause Front Squats @ 65-72.5%
10-15 Bench Reverse Hyperextensions
WOD
4 x 3-minute sprints of: “Mary” (15:30 total workout)
Option 1: (RX)
5 Strict Handstand Pushups
10 Alternating Pistols
15 Pull-ups
Option 2: Scaled options
5 Kipping HSPU OR 5 Deficit Push-ups
10 Candlestick Pistols OR Feet together air squats
15 Banded Pull-ups or Jumping Chest to Bar Pull-ups
*Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set.
*Score = total number of rounds completed over the 4 total rounds.
