(Practice / Gymnastics Focus)
WOD Review: 8 min
Then group warm up all together: 60 sec row, 20 sec leg swings/leg, 30 sec wall squats, 20 sec hangin shrugs, 20 sec push-ups, 20 sec handstand hold
SOD
EMOM x 10
Even min: 5 Single leg DB/KB Straight Legged Deadlifts/leg (light to med weight)
Odd min: 10-15/side MB or plate Torso Twists
WOD
30 min AMRAP
500m Row (ergs under the rig)
1 pole Handstand Walk OR ½ Pike box walk each direction
20 Hollow Rocks
1 Pole OH Plate Forward Walking Lunges (45/25)
1 Rope Climb
*Ideally most of the work is done on the turf.
