Thursday 10/31

Warm Up 

A- Mash- t spine/ lats/ ITB

Activate- 2x 7 straight arm pull down + 5 arch & hallow holds (5 seconds each hold)

B- Gymnastics #8 Warm Up 

400m run

-3x L or tuck site 20 second holds

-Peg board complex (Pull, reach for #1, climb down/ Pull, reach for #1 then #2, climb down/ Pull, reach for #1 then #2, then #3, climb down)

-Handwalk to wall or 10m handwalk

-3x pull over to support to bar muscle up

-Bucket work

-Wall squats

Skill

Pull up hand and body positioning

WOD

5x
30:30
-Shuttle run
-TTR
-Double unders
-Horizontal ring rows

GoFit

Warm Up 

A- Mash- 

B- Gymnastics #8 Warm Up 

400m run

-3x L or tuck site 20 second holds

-Peg board complex (Pull, reach for #1, climb down/ Pull, reach for #1 then #2, climb down/ Pull, reach for #1 then #2, then #3, climb down)

-Handwalk to wall or 10m handwalk

-3x pull over to support to bar muscle up

-Bucket work

-Wall squats

Skill

Pull up hand and body positioning

WOD

7x

30:30

-Shuttle run

-Jump rope

-Pull ups