Fitness
4 sets:
DB walking lunges x 20 steps
Single leg bridge hold x 6 each (21×5)
DU practice x 45 seconds
Rest 90 seconds
For time:
50-40-30-20-10
Skaters
Flutter kicks
Performance
30 minute AMMAP
Rowing
Sport
5 sets:
Snatch balance x 1 RM
5 sets:
2 position Snatch @75%
3 – 5 sets of ring complex
Strict MU +
20 sec support +
10 sec L sit +
Negative
Rest 1-2 minutes between sets
Bonus Gymnastic WOD:
100 feet HS walking
Every time you stop = 3 strict supinated CTB
