Gymnastics Focus (Full Regular schedule)
WOD Review then warm up all together: 2x: 1 Indoor loop, 5 step to Spiderman, 3 Cobra to down dog, 5 DB deads/arm, 5 hanging shrugs, 10-20 sec standing skin the cat str
SOD
3,3,2,2,1,1 Jerks (from the rack)
AND
3-5 x 3-4 Hips to swing drill OR Hips to bar drill
Hips to bar drill: (https://www.youtube.com/watch?v=4PYtRwMMNps )
(https://www.youtube.com/watch?v=eXBvEosTDGs )
WOD
For Time:
20 DB snatch / arm (50/35) (50+ 35/25)
5 Muscle-ups (Mod: 10 Ring dips / Box)
20 V-ups
15 DB snatch /arm
4 M-ups (Mod: 8 dips)
15 V-ups
10 DB snatch/ arm
3 M-ups (Mod: 6 dips)
10 V-ups
5 DB snatch / arm
2 M-ups (Mod 4 dips)
5 V-ups
