Wednesday (Volume/ Pace)

Gymnastic #2 Warm up

2 minutes jump rope

-Net climb

-Inversion/ skin the cat/ inversion/ pike pull x3/ inversion/ SLOWLY lower

-Bucket work x5 wipers or x5 round the clocks

-3x handstand holds

-Strict TTB

-Close grip OHS

Skill

Movement standards

Partner WOD

10 minute tag

7 wall ball shots w/14 m/20

5 burpees to cross bar
7 box jumps w/20 m/24