Wednesday 7/24

A- Mash lates & ITB/ 2x 30 hitch hikers 5 super strict TTB

B- Gymnastic #7 Warm Up

As a group:

Tabata jump rope (focus on speed)

3x

15 second L-sit / tuck sit

3x 

15 second holding the hollow body position

15 reps wall squats

Then 2 rounds of:

3x

10m lateral banded walk (glute activation)

3x 

Kick up to a handstand and work the negative on the way down

3x

Power jumps

3x

Candlestick to standup

Skill 

Man eaters

WOD

7 minutes:

3 strict pull ups ultra wide underhand 

6 man eaters w/12# m/25#

12 mountain climbers

*No measure