11.13.17

Warm Up:2:00 light row or bike 16 Medicine Ball Squats 8 Rotational Medicine Ball Throws/side 8 tall to half kneeling get ups with MB- hugging ball

Mobility: Spend 2 minutes on each leg in the Perfect Stretch.https://www.youtube.com/watch?v=aI6TDSBlO5M

and then …

Spend 2 minutes on each side rolling out the lats

and then …

Two sets of: Wrist Stretch x 30 seconds (place palms on the floor with fingers facing you and then sit back, keeping your palms on the floor the entire time) Banded Lateral Walks x 20 steps in each direction Banded Hip Bridges x 10 reps

Primer: work on your most needed drills for gymnastics 1. kip swings 2. air chair swings 3. ring rows- parallel or incline 4. ring transition work for muscle ups 5. wall walks 6. box piked HSPU 7. pistol progressions- foot behind, foot in front

WOD E2M for 16:00 (8 sets) 15/12 cal bike or 20/18 cal row in remaining time complete 1-3 reps muscle ups or 3-5 reps most needed gymnastics movement

Post WOD: Abs 3 sets of :30 hollow rock :30 hollow hold :30 hollow rock 2:00 rest