Wednesday

 

Warmup/Mobility) 30 secs on / 30 secs off x 3 rounds:

 

Hands and feet hollow body hold

Box pike hold / hamstring stretch

Pullup bar or ring hang / scap pullups – beat swings on rounds 2 & 3

 

WOD A) 15-20 mins Gymnastics skill / practice

 

Pick one or two skills to work on and have a coach help you with:

-Handstand; hold / walk / pushups

-Pullup; kipping / butterfly / toes to bar

-Muscle up; ring / bar

 

WOD B) 5 Rounds for total calories and sprints (20 mins):

 

1 min max calorie row

-1 min rest-

1 min max 50’ shuttle sprints

-1 min rest-

*Make each interval a SPRINT!