FRIDAY

Gymnastics Strength

9-minute EMOM

·    1^st min: Ring Rows OR Transitions or strict Ring MU’s

·    2^nd min: Sit-ups/GHD’s

·    3^rd min: 5-7 HSPU’s or progressions

Focus:

·  Building shoulder & core strength

·  Progression development

WOD

4 Rounds

3 Minute AMRAP

·       50 – 75 Double-unders

·       12 DB Alternating Snatches

·       Max Gym reps for points

Points:

·       Chest-to-Bars 1 point

·       Bar Muscle-ups 2 points

·       Ring MU’s 3 points

Focus of WOD:

·   Building Gymnastic capacity in short timeframe.

·   ALL movements adjusted to align with ability