Warm up starts at 8:30am. Athlete briefing at 9am.
If you like, bring some food to share! Enjoy the community. Raffle prizes after wod.
Warm Up: Row 250m 20 low banded rows 10 scap pull ups 5 kip swings Row 250m 20 banded tricep extensions 10 spidermans + reach 5 Russian baby makers
Mobility banded scarecrow stretch x 1:30 foam roll quads, adductors, and hamstrings x 3:00 (total)
Skill: most needed gymnastics skill- work on drills ideas: muscle ups (bar or ring), pull ups, ring dips, handstands, pistols, push ups
6:00 EMOM reps of gymnastics skill in full movement set a goal for each minute
Primer: 10 banded glute bridges- work eccentric movement 10 slow front squats- empty bar 10 push press- empty bar 5 each side banded clam shells 10 clusters- empty bar
WOD 15-12-9 clusters 115/75 pull ups 30-24-18 DUs