WOD NOTES
Friday gymnastics and movement day.
Have some fun and lets make fitness feel like play today.
Fitness
3 sets
Jefferson curl x 3
Bridge ups x 6
Pancake x 45 sec
E2MO2M x 18 minutes
Slow Bear crawl x 2 lengths
Ring plank hold x 45 seconds
Sit in deep squat w/sand bag x 60 sec
Performance
3 sets
Jefferson curl x 3
Bridge ups x 6
Pancake x 45 sec
E2MO2M x 18 minutes
HS hold (face wall) x 30-45 sec
L sit x 30-45 sec
Sit in deep squat w/sand bag x 60 sec
Sport
3 sets
Jefferson curl x 3
Bridge ups x 6
Pancake x 45 sec
E2MO2M x 18 minutes
Free Stand handstand x 30 seconds
L sit x 30-45 sec
Single arm KB deep squat hold x 30 sec each side
