WOD NOTES:
Some strict gymnastics work and kettle bell practice.
Followed by a quick burner.
Fitness and Performance
Dynamic prep:
2-3 sets
Indian club circles x 10 each
“The perfect” air squat x 10 reps
Scapular push ups x 6 reps
4 sets
Pull ups negatives x 3-5 reps
KB Clean and press 1+5 each arm
Hollow hold x 20-30 seconds
Rest 60-90 seconds between exercises
8 minute AMRAP
20 wall balls
30 kb swings
50 DU
