Gymnastics WOD 2/3/13

Agility Warm up 3-4 minutes:

Roll in- High skip -Mountain climbers- Ladder- Frog jumps-Lunge with arms back and up

Skill Work- 

• Rope Climb- “J” hold
• OHS

10 minutes of strength and Core work:

Over Head Squats:  5 @ 60-70%, 3@ 85%, 2 @ 90, then 3 heavy attempts- rest as                                               needed between sets.

WOD: AMRAP in 15 of:

1 Rope Climb

5 HRPU- hand release push ups

10 Air Squats

15 Double Unders- or  40 single unders

Cash Out:

5 minutes: Upper back smash with ball and plates, ball with internal rotation stretch