WOD NOTES
Pace the running pieces appropriately.
Break up the gymnastics pieces according to your individual endurance.
Score will be total time including your rest pieces.
Rest exactly 3 minutes between sets.
Fitness
Dynamic prep
Indian club circles x 15’s
Boot straps x 6
Band reverse fly’s x 12
3 RFT
400 m run
20 jumping pull ups
20 push ups
20 sit ups
20 air squats
Rest 3 minutes
Performance
Dynamic prep
Indian club circles x 15’s
Boot straps x 6
Band reverse fly’s x 12
3 RFT
400 m run
20 Pull ups
30 Push ups
40 Sit ups
50 Air Squats
Rest 3 minutes
Sport
Dynamic prep
Mace 360’s x 6 each
Band row w/external rotation x 6
Band pec opener x 45 sec
Power Jerk + Split Jerk AHAP
Power jerk recoveries
5 x 2 AHAP
Conditioning
3 RFT
9 Burpees
15 CTB
21 DB Thrusters @30/20
Gymnastics strength
3 sets
GHD hip extensions x 12
False grip transition drills x 3-5
Hollow rocks x 15
