WOD NOTES
Some gymnastics practice today
Fitness
2 sets
Jefferson curl x 3
Pancake x 30 seconds
Band hip flexor release x 30 sec
EMOM x 24
1 = Russian step up x 5 each
2 = Roving plank x 10 each
3 = Shin box x 2
4 = Hollow hold x 30 sec
Performance and Sport
2 sets
Jefferson curl x 3
Pancake x 30 seconds
Band hip flexor release x 30 sec
EMOM x 24
1 = Pistol x 3-6 each
2 = Wall climb to hold x 20 sec or free stand
3 = Front rack shin box x 2
4 = Dragon fly x 3 (3 sec negative)
