Warmup
Samson Stretch
OHS with PVC
VSit or Bicycle Crunch or Flutterkick or GHD situp
Superman to Hollow Hold
Pull Up – work an accessory pull up movement or strict deadhangs/L-sit
Dip
Strength
Press
then make up a missed strength from earlier in the week
Made it to all of the WODs? Work on SQUAT Cleans
Skill
Tuck and Roll/Somersaults
Workout
3 Shoulder Touches, R+L=1 (scale: Wall Walk)
15 Ground to Overhead w/ Plate (45/25)
8min AMRAP
After Party
6 x 30 sec plank hold…as a group….that means EVERYONE! WOO!!!
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