DATE – Friday
Warm-up/Mobility:
Quick dynamic shoulder warm
10 min gymnastic practice time:
Ring work: Skin the cat, front and back levers
Handstands: wall, freestanding, single hand, hand walking, wall walks
(Alternate gymnastics time with rolling and stretching quads and calves in preparation for pistols / thrusters)
WOD A)
4 alternating rounds: (record heaviest PP only)
A1) Push press x 5
-rest 30s-
A2) Pistols x 6-8/leg
-Rest 1 min –
WOD B)
75 thrusters for time (95/65)
At the start of each minute including the first, you must complete 3 burpees before continuing with the thrusters.
(15 min time cap)
