PRE-WOD MOBILITY:
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a) WARM UP:
10 min amrap:
Then, 5 min EMOM Deadlift Primer
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b) STRENGTH:
E1.5MOM for 5 sets
c) SKILL WORK Gymnastics Capacity Building – EMOM x 5 25 Seconds On / 35 Seconds Off
Notes: Choose one movement of the three depending on our current level. Aim for consistency across all rounds.
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d) WOD:
3 rounds for time:
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e) POST-WOD MOBILITY/RECOVERY:
Repeat mobility from earlier. Add:
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