WOD NOTES
Gymnastics focused skill work followed by some “man” work…
Fitness and Performance
3 sets
Every 2 minutes switch stations
Station one:
5-8 ring dips or ring push ups
Station two:
20 Scapular push ups or wall assisted HS hold x 30 seconds
Station three:
Hollow rocks or holds x 30 seconds
4 sets
2 minutes on : 2 minutes off
15/10 Calories Assault bike
AMRAP DB Man makers
(Push-Up, Row Left, Row Right, Power Clean + Push Press)
