(Gymnastics Focus)
WOD Review:
Warm up all together: 60 sec row, 20 sec/leg Spiderman, 30 sec child’s pose with straddled knees, 10 air squats, 10 BB front squats, 10 BB jerks, 5 DB deadlifts/arm, 2 DB snatch/arm
SOD
18 min to work on squat cleans (Fitness: 10 MB squat cleans)
AND
2-3 sets of 10-15 light tubing back flies
2-3 sets of half kneeing tubing torso twists (twisting toward up knee)
WOD
4 Rounds for time:
5 Muscle-ups (Bar or Ring) (50+ 6 strict pull-ups) (Mods: Reduce reps/count attempts or 3 slow Negatives)
10 Box jump overs (24/20) (50+ 20/16 Jump or Step)
16 DB snatch (total) (50/35) (50+ 35/20)
Gymnastics (6:30)
EMOM x10
3-8 Strict Pull-ups
5-10 Strict Ring Dips
WOD
4 RFT
8 DB HC/J (50/35)
12 K2C
16 Cal Row
