(Gymnastics Focus)
WOD Review then warm up all together: 30 sec jump rope, jog 1 loop, 10 leg swings/leg, 10 pausing wall squats, 20-30 sec/leg couch str., 20-30 sec/leg pigeon str, 10 hanging shrugs, 20-30 sec front rack str, 10 BB front squats
SOD
In 15 min, build to a heavy set of 3 Front squats.
WOD
3 Rounds:
10 HPSU (RX: 2 must be strict) (50+ 1 10# plate and pad) (Mod: 30 sec Hold)
15 C2B Pull-ups (50+ COB) (Mod: COB, strict banded, BB assisted)
50 Double unders (No Dubs = 50 45# straddle plate hop on/off)
