Gymnastics Focus
WOD Review then warm up all together: 200m jog, 10 leg swings/leg, thumb down lat str, 10 hanging shrugs, 10 hollow rocks, 5 rev lunges/leg
SOD
In 15 minutes, build to a heavy single weighted strict pull-up AND 10-15 GHD Sit-ups
For those who do not have pull-ups yet attempt one at a time of as slow as possible negatives or BB assisted pull-ups
WOD
4 Rounds for time
8/5 Strict pull-ups (Mod: kipping, bands or BB assisted)
200m Run
20 Rev stepping lunges (total)
20 Elbow planks press-ups (10/lead arm) (https://www.youtube.com/watch?v=Sb6z8krZPeI)
