Gymnastics Focus
WOD Review then warm up all together: 2x: 1 indoor loop, 3 step to Spiderman/leg, 3 push-up to down dog, 5 hanging shrugs, 5 abmat sit-ups
SOD
In 12 min, complete 3 sets of:
Weighted alt fwd walking lunges 2 poles total
10 Candlesticks (or 5 single-leg candlesticks) (Mod: Add mats)
WOD
12 min AMRAP
10 Pull-ups (The first 5/3 of each set must be strict)
15 Palm release push-ups
20 Abmat sit-ups
25 Air squats to butt ball (Extra tall? Add plate under WB)
Post WOD
Tabata: Superman holds
