(Practice / Gymnastics Focus)
WOD Review: 8 min
Then group warm up all together: 30 sec jump rope, 20 sec straight legged sit-ups, 20 sec handstand hold, 30 sec jump rope, 20 sec feet together air squats, 20 sec handstand hold
SOD: 3-4 sets in 15 min of:
10-15 GHD Sit-ups
3-5 Pistols / leg
Handstand Walks 1 pole (Mod: 1 HS kick or Wall walk-up with 4-8 alternating opposite shoulder taps/ hand liftoffs / weight shifts)
WOD
AMRAP in 15 minutes:
35 Double Unders
12 Burpees
3 Pullups into 2 Toes to bar into 1 Bar Muscle Up
*Rx = complete the gymnastic complex without dropping from the bar
(Pull-up Mods: jumping/banded)
(T2B Mods: knees to chest/straight legs to hips/V-ups)
(MUp Mods: 1 bar-muscle-up swing and pull finishing as horizontal as possible)
