(Gymnastics Focus)
WOD Review then warm up all together: 200m jog, 20 sec/leg Spiderman and pigeon str, 5 push-up to down dog, 3 frd & bwd lunges/leg, 20 sec/leg pole calf stretch, 10 hanging shrugs
SOD
In 15 minutes complete 2-3 sets of:
8 Pistols (4/leg) or 8 Candlesticks
1-2 Rope climbs (2-3 Rope pulls) OR Muscle-up Attempts
8-10 Ab-wheel rollouts
(For those close to muscle-ups, use this time to practice the skill. If you have/are proficient with muscle-ups, stick with the rope climbs.)
WOD
15 Minute AMRAP
8 Overhead plate Fwd stationary lunges (45/25) (50+ 25/15)
8 V-ups
8 Overhead plate Rev lunges (45/25) (50+ 25/15)
8 Plate torso twists/side (16 total) (25/15) (50+ 15/10)
