WOD NOTES:
Start with some fun movement patterns and gymnastics progressions.
Moving on to some advanced KB work.
Fitness
5 sets:
Pistol squat progression x 5 each leg
KB Windmill x 1 each side
Slow controlled bear crawl x 1
10 minutes
KB Snatch practice
Performance and Sport
5 sets:
Bottoms up pistol x 1 each
Pistol x 1 each
Single leg shrimp squat x 1 each
Wrist push ups x 5
5 min AMRAP
KB Snatch tester
