Gymnastics focus session: for QUALITY
For 8 minutes, alternate between:
Slide to Hollow for 15 meters (use frisbee under feet)
Hip Shoots for 15 meters (use frisbee under feet)
16 min: Work on handstand hold and handstand walk (2 minutes on, 2 minutes off)
Team WOD: for TIME
In teams of 3:
100 STO 135/95# (from human rack)
200 partner burpees (over bar)
300Double Unders
Post results to comments.
ENDURANCE WOD:
Perform Strength & Conditioning Recovery if needed.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 3 x 400m TT 5:00-8:00 recovery between efforts
Bike (SUN): 3 x 5k TT 5:00-8:00 recovery between efforts
Run (SUN): 3 x 1M TT 5:00-8:00 recovery between efforts
Row (SUN): 3 x 1k TT 5:00-8:00 recovery between efforts
Ruck (SUN): 3 x 2M TT 5:00-8:00 recovery between efforts, 55# Ruck/Boots/Utes
Post sport and time to comments.
Multi-Sport (3S)
Swim (SAT or LI): 3 x 400m TT 5:00-8:00 recovery between efforts
Bike (SUN): 25M @ 85% race pace
Run (OFF): OFF
Post sport and time to comments.
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