|a) WARM UP:
From whiteboard to the end of the gym::
|b) SKILL – strict gymnastics:
Minutes 0:00 – 5:00:
A handstand floater is kickup to the wall, and slowly peeling one foot at a time off the wall in an effort to find time in a free-standing handstand. Rest as needed between efforts… this is practice.
Minutes 5:00 – 10:00:
Conan: Set your feet on a box, hands on the floor. Laterally walk around the box. 1 full circle is half a Conan. Reverse direction to complete the movement.
Minutes 10:00 – 15:00:
Band the ring dips as required to a difficulty that would allow 5+ repetitions when fresh.
**1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats (scale: jumping pull ups)
|d) ACCESSORY WORK:
Rest 3:00 mins
|e) POST-WOD RECOVERy: