Row 500 Meters/Run 400/Airdyne 25 Calories- Athletes choice
3 rounds of :
- 3 Inch worms with push up
- 5 Hollow rocks
- 5 Arch Rocks (superman)
- 5 Air squats or 15#/33# bar Squats
Gymnastics Strength work:
- "L" bar hang with 10 in and outs x 3 sets
- 20 toe raises R then L then 40 both feet- glue ankles together
Skill review for WOD: Pistols, HSPU and "V" snaps
WOD:
5 rounds of:
- 10 Pistols (5 each leg)- we can modify for Lifestyle( banded ) and Fitness ( to a box )
- 10 "V"-snaps
- 5 HSPU OR 10 clapping pushups- (can be modified)
- 400 Meter Run
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