DATE – Saturday June 21st
Warm-up/Mobility: 7-10 min of dynamic lengths + hip, shoulder and calf prep
WOD A) 12-15 min of “free time” to work on some gymnastics ‘or’ mobility drills/skills of you choice. Work on your known weaknesses, skills, or positions of restriction. (Handstands, muscle-ups and/or transition work, skin the cat/levers, pistols etc.)
Review WOD B movements:
WOD B)
50 Doubleunders
20 Dumbbell hang squat cleans (Rx: 45/30, but choose your own suitable weight)
50 Doubleunders
20 Strict pull-ups
50 Doubleunders
20 Dumbbell static forward lunge steps (Same DB’s by your side)
50 Doubleunders
20 Box jumps (30/24”)
50 Doubleunders
20 Push-up burpee deadlifts (Same DB’s Rx 45/30)
For those not proficient at doubleunders please scale to 35-20 each round, or 100 singleunders. Should be no more that 90s per round.
