(Gymnastics Focus)
WOD review then warm up all together: 60 sec row, 10 leg swings/leg, 10 PVC pass thru, 10 wall squats, 15 sec/leg ankle stretch, pigeon, & Spiderman, 10 hanging shrugs
SOD
In 16 min:
3 x 3-5^ Pull-ups OR 8-12 Ring rows
3 x 10-15 GHD hip extensions
WOD
7 Rounds for time of:
One 6 ft Handstand walk (Mod: 8 hand lifts/arm taps/weight shifts/rocks OR 20 sec HS hold)
3 BB Squat cleans (155/105) (50+ 105/70)
1 Rope climb (1 Attempt OR 1 rope pull)
*HS walk: Kick up at the edge of the rig and walk toward the wall… finishing in a HS against the wall
Gymnastics
HSPU Volume E :90 x8
6-10 HSPU
*Pick a number you can maintain for the entire EMOM.
WOD
5 Rounds
10 DB Thrusters
200m Row
:30 Plank
