a) WARM UP:
- 3 min row, then,
2 rounds of:
- 10 banded good mornings
- 10 plank shoulder taps
- 10 mountain climbers
- 10 inch worms
b) Gymnastics Skills:
EMOM for 4 rounds:
- Minute 1: 5 ring swings + 5 toes to rings
- Minute 2: 8 ab rollouts / evil wheels
- Minute 3: 5 handstand kick ups + 0:20 sec handstand hold
- Minute 4: rest
c) Strongman WOD:
5 Rounds for Time:
- Yoke Carry (back rack) – 2 lengths of the gym (increase weight every round)
- Sandbag/Dball Carry (bearhug) – 1 length of gym
- 5 Sandbag/Dball clean and jerks
- Sandbag carry back (bearhug) – 1 length of gym
Rest 2 mins between rounds
d) ACCESSORY:
- Endurance Running Club work (to be posted midday)
