TEST WEEK Friday (Volume/ Skill)

Gymnastic #1 Warm Up
400m run

2x rope climbs

3x pull over to support

3-2-1 P-bar complex

5x candle stick to stand up

GHD hip and back ext

Skill
Hollow body position in push ups and pull ups

WOD

Cindy XXX

20 minute AMRAP
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats