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Friday, July 28

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(Gymnastics Focus)

*The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina. *

• Utilize ZenPlanner to sign up for classes.

• Continue to wipe down all equipment touched.

• Please continue to bring your own water.

Review Warm-up and SOD: 5 min

Warm-up together:

30 sec jump rope

10 PVC pass thru

20-30 sec PVC standing shoulder/lat str

20-30 sec racked BB standing child’s pose

5 BB OHP

5 light BB OHP

3 min prep

SOD: In 12 min, build to a challenging set of 3 Strict OHP

3 min BB clean-up & return to board

WOD Review: 4 min

3 min prep:

WOD: 3 Rounds for time of:

80 Dubs / 120 Singles

40 Sit-ups

20 Push-ups

10 Reverse burpees (AKA: Candlesticks with a jump) (https://www.youtube.com/watch?v=f52h_lXdOpc)

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