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)

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