WOD NOTES:
A little gymnastics fun today.
Fitness
3 sets
Jefferson Curl x 3
Pancake x 45 seconds
Mace 360’s x 6 each
3-5 sets NFT
Bench shoot through x 5
Plank hold x 45 seconds
Bulgarian split squat x 6 each
Rest as needed between movements
Performance
3 sets
Jefferson Curl x 3
Pancake x 45 seconds
Mace 360’s x 6 each
3-5 sets NFT
Paralette shoot through w/pushup and dip x 5
Hollow rocks x 12
Bottoms up pistol x 10 alternating
Rest as needed between movements
