WOD

22.11.18

WARM UP

General & Specific

GYMNASTICS & STRENGTH

Every 5’ x 3-4 sets perform @ climbing reps

2-4Wall Climbs + max HS Hold fang the wall

4-8 Strict Toes to Bar + max Tuck Hold

10-12 Plate Good Morning + max Superman Hold

WOD

21-15-9 reps/calories of:

Calories Row or Bike

Wall Ball @20/14lbs

Knee to Elbows

WARM UP

General & Specific

GYMNASTICS & STRENGTH

Every 5’ x 3-4 sets perform @ climbing reps

2-4Wall Climbs + max HS Hold fang the wall OR Plank Hold

4-8 Strict Knee to Chest + max Tuck Hold

10-12 Plate Good Morning + max Superman Hold

WOD

21-15-9 reps/calories of:

Calories Row or Bike

Wall Ball @16/8lbs

Knee to Chest

WARM UP

General & Specific

GYMNASTICS & STRENGTH

Every 5’ x 3-4 sets perform @ climbing reps

10-15 Push Ups

10-15 Ab mat Sit Ups

10-15 Plate Good Morning

WOD

21-15-9 reps/calories of:

Calories Row or Bike

Wall Ball

Knee Raises

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