Gymnastics Focus
WOD Review then warm up all together: Empty hand Turkish get up (all together) then: 1 indoor jog, 10 leg swings, 3 push-ups down dog, 5 wall squats, 5 box jumps, 10 sec HS hold
SOD
In 18 min:
4 x 2^ Turkish get-ups (https://www.youtube.com/watch?v=sgd8n917Zv0)
4 x 10-15 Physioball V-up transfers (https://www.youtube.com/watch?v=iIcFm9jIPrE)
3 x 10/side Alt plank bird dogs (https://www.youtube.com/watch?v=8Fc6ZO8owZk)
WOD
For time:
50 WB (20/14 – 10/9’) (50+ 14/10 – 10/9’)
40 Box jump overs (24/20) (50+ 20/16 or step)
30 DB Snatch (50/35) (50+ 35/25)
20 HSPU (50+ 1 pad and 10# plate)
