WOD NOTES:
Strict gymnastics strength work.
Make sure to rest enough between movements.
This will be a test of your hip and ankle mobility.
The “high” box jump should be a challenge, but landing softly with control is key.
Fitness and Performance
3-4 sets:
Pistol mobility & strength
Twisting squats x 5 reps
Cossack x 10 reps
5 sets NFT
Assisted pull ups x 5-8
Hollow rocks x 20 or hollow hold x 30 sec
High box jumps x 5
Sport
3-4 sets:
Pistol mobility & strength
Natural leg extension x 5 reps
Hawaiian Squat x 5 reps each
5 sets NFT
Strict pull ups x 10
Hollow rocks x 20
High box jumps x 5
