WOD NOTES:
Today we build on last weeks squat and gymnastics efforts.
Fitness
Back Squats 5 x 2 @85%
4-5 sets of complex:
Strict tempo Push ups x 3-5 reps
Band external rotation x 6-8 reps
Trap 3 Raises x 3-6 reps
Performance and Sport
HBBS 5 x 2 @85%
B1. Ring Archer push ups 4 x 3-6 reps
Rest 30 sec between sets
B2. Ring pulls (false grip) 4 x 6-8 reps
Rest 30 sec between sets
B3. Ring tuck hold 4 x 15-20 seconds
Rest 60 seconds between sets
