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
OH walking lunges
WOD
3 rounds for time:
200m run with plate w/25# m/45#
20 OH walking lunges with plate w/25# m/45#
GoFit
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
Movement standards
WOD
5x
30:30
-Shuttle run
-Lunges
-Prowler push
-GHD sit ups
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