Tuesday, December 7th, 2021

Coach led warm up

Crossover Symmetry – Iron Scap

Then,

Round 1:

10 Alternating Spiderman Stretch

10 Medball Deadlift

10 Medball Front Squat

Round 2:

20 Mountain Climbers

10 Medball shrug & pull under

10 Medball Push Press to target

Round 3:

20 Double Knee Tuck in Plank

10 Medball Cleans

10 Wall balls

Round 4:

10 Medball Cleans

10 Wall balls

Strength

7 Sets For Load:

3 Hang Power Clean and Jerks

Post heaviest set to Wodify and Whiteboard

Recovery

3 Sets:

12 Lying Crossover Stretch

5 DB Windmills / ea. Side (Light)

Extra Credit

Gymnastics Practice

On a 15:00 Clock:

From 0:00-5:00:

Handstand Walk Practice

Then,

From 5:00-10:00:

AMRAP 5:

1 Strict Toes-to-Rings

1 Skin The Cat (On Rings)

1 Strict Muscle-up or muscle up progression

Then,

From 10:00-15:00:

Handstand Walk Practice