Thursday (Speed/ Go!)

Gymnastic #6 Warm up

30 seconds Sampson stretch each side

3 rounds

OH walking lunges 15m

GHR 15 reps

Hollow rocks 15 reps

Net climbs 2 reps

P-bar ladder (1 dip walk forward, 2 dips walk backward...)

Skill

Getting faster turnover on wall ball shots

WOD

20x

30:30

-Shuttle run

-Wall ball shots

GoFit

Warm Up

800m run

3x

Walking lunge Sampson stretch

Dynamic walk

Inch worm

Toy soldiers

High knees

But kicks

Toe walks

Power skip

Broad jumps

TTR x 15

Skill

Movement standards

WOD

20:40

-Shuttle run

-Burpees

-Air bike

-Stairs