Aug 30, 2018

 

a) WARM UP:

3 rounds of:

  • Jog to the end of the gym and back
  • Side shuffle to the end of the gym and back
  • 10 jumping jacks
  • :20 sec wall stretch

** nasal breathing for round 1 – do your best and focus / control your breath rate

 

b) STRENGTH & GYMNASTICS SKILL:

3 Rounds

  • 1 Length Seated Sled pull
  • 15m Handstand Walk – minimum unbroken distance 3m

Rest as needed

**scaling options:

Level 1 – wall walk and then lateral traverse down the wall

Level 2 – front plank shoulder taps

 

c) WOD:

5 min AMRAP:

  • 16 Speed box jump overs – hands and feet must touch top of box (30/24)
  • 16 alternating db snatches (50/35)

Rest 5 min

5 min AMRAP:

  • 16 db burpee box step ups – must stand at the top (24/20) (use 2 dumbbells – 50/35)
  • 32 sit ups
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