SATURDAY, MAY 12, 2018

GYMNASTICS (9:00AM)

A) Box HS Walk Clock Drill 4 Full Rotations X 3

B) HS Balance on wall or on Floor 35-45 Seconds

C) HSPU/Push Up Complex 1 Strict HSPU + Max Kipping HSPU + Max Push Ups X 3 Sets

D) Coaches Choice WOD (10-12 mins)

E) Accessory Work
V-Ups 15 X 3
Standing Single Leg Circles and swings 10/leg

 

MAIN WOD

In groups of 2 or 3
3 rounds
400m 1x refugee run ALL PARTNERS 20lb ball
20 Pull ups Div AW
20 Burpee over box Div AW

The wall ball must always remain held by one partner and must never rest on the floor.

 

COMP WOD

In groups of 2 or 3
3 rounds
400m 1x refugee run ALL PARTNERS Sand Bag or heavy bag
20 Pull ups Div AW
20 Burpee over box Div AW

The wall ball must always remain held by one partner and must never rest on the floor.