Obstacle Warm up: We will be swinging hoping and rolling for this one!
Core Strength and Mobility: 3-5 Min
- Bird Dog with Band- 3 ea side
- Side plank with rotation 5 ea side
- tuck to hollow hold 33x3, 5 reps
- 5 shoulder dislocates
Skill Work: Front Levers http://gymnasticswod.com/content/front-lever
Cluster of 1.1.1 x 3 sets resting 90 seconds between sets
WOD: AMRAP in 12 min of :
- 2 front levers( banded)/scaled will be skin the cats
- 10 "v" snaps/ scaled-In and outs
- 200 M Sprint
- 2 wall climbs
Cash Out: Flexibility:
- Straddle holds; 30 seconds
- Butterfly hold: 30 seconds
- Pike holds 30 seconds
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