WARM UP – MOBILITY

Quick dynamic warm-up, shoulder circles/overhead stretch, core activations

Review gymnastics skills for WOD A and scaling options

WOD A

EMOM x 6 (3 sets of each alternating)

1) 20-30s handstand hold / balance practice (wall walk or kick up to wall)

2) 20-30s L-sit or Tuck sit hold (off parallette or boxes)

– Rest 2 min –

EMOM x 6 (3 sets of each alternating)

1) 20-30s Ring dip support hold

2) 6-8 Strict toes to bar or leg raise

Big classes can have 1/2 start on either EMOM

WOD B

30s work / 30s rest-transition x 20 min (5 rounds of each)

1) Echo bike

2) Russian kettlebell swings

3) Box jump overs

4) Med ball ab-mat sit-ups

no score or rx standards, work at a steady sustainable pace

ACCESSORY

10-15 mins of mobility work

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