Gymnastics focus session: for QUALITY
PRACTICE:
Roll to Candle Stick for 3 minutes
Forward Roll for 3 minutes
Pistols with Roll for 3 minutes with each leg
Forward Roll to Pistols with Roll for 3 minutes with each leg
Team WOD: for TIME
In teams of 4:- 30 min AMRAP
Complete 2,000 m Row
then AMRAP (you go, I go)
Wallballs 9/7kg
Double Unders
Post results to comments.
ENDURANCE WOD:
Perform Strength & Conditioning Recovery if needed.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 1200m TT
Bike (SUN): 12M TT
Run (SUN): 2M TT
Row (SUN): 2k TT
Ruck (SUN): 5M TT, 55# Ruck/Boots/Utes
Post sport and time to comments.
Multi-Sport (3S)
Swim (SUN): 1000m @ 85% 800m TT pace
Bike (OFF): OFF
Run (SAT or SI): 10k @ 85% race pace
Post sport and time to comments.
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