WOD NOTES:
Some familiar locomotion movements from Oct. 9th.
Then a quick little gymnastics MetCon.
Fitness and Performance
3 sets
Support wall pike x 30 seconds
Crab walks x 1 length
Straddle pancake x 60 sec
Single arm KB OHS x 3 each
9 minute AMRAP
60 walking lunges
50 Sit ups
40 Calorie Row
30 Hollow Rocks
20 Box jump overs
10 Inch worm push ups
Sport
3 sets
Support wall pike x 30 seconds
Crab walks x 1 length
Straddle pancake x 60 sec
Single arm KB OHS x 3 each
9 minute AMRAP
60 walking lunges
50 Sit ups
40 HR Push ups
30 T2B
20 Box jump overs
10 MU
