Gymnastics Focus
• Utilize ZenPlanner to sign up for classes.
• Continue to sanitize hands upon entry and wipe down all equipment touched.
• Please continue to bring your own water.
SOD Review: 3-4 min
Warm-up together
With a 4 minute clock, get as far as you can:
10 Dubs & 10 Sit-ups
20 Dubs & 20 Sit-ups
30 Dubs & 30 sit-ups
40 Dubs & 40 sit-ups
50 Dubs & 50 sit-ups
(Dub Mods: Dub attempts / double singles / plate hops / Mt Slider / leg)
SkillOD
With an 8-10 min running clock pick a skill to work on:
Muscle-ups
Pull-ups
Toes to bar
Rope climb
Other?
1 min return to board
WOD Review: 3-4 min
3 min WOD prep:
WOD
For time:
4-8-12-16-20-16-12-8-4 of: Box jump overs (24/20) (50+ 20/16)
1-2-3-4-5-4-3-2-1 of: Bar or Ring muscle-ups (Mod: 1 Burpee pull-up or Burpee jumping p-up = 1 MU)
*1 Loop of single DB Farmers carry that includes a 2-pole walking lunge (70/50) (50+ 50/35)
