(Practice / Gymnastics Focus)
WOD Review: 8 min
Then group warm up all together: 200m jog, 30 sec pass thru, 20 sec handstand hold, 20 sec wall squats, 20 sec feet together air squat, 20 sec BB front rack stretch, 20 sec BB thrusters
SOD
EMOM x 12 min
Odd min: 3^ HSPU (strict, deficit…)
Even min: 4 Pistols / leg
WOD
10 Rounds for time under a 18 min Cap
10 Shuttle runs (1 pole out and back is 2)
7 Thrusters (95/65)
5 Burpees
*Chose your Thruster weight wisely.
