WEDNESDAY

Calf Pumps, Bird-dogs, Fire hydrants, Scorpions,

Mountain climber complex,

Air squats w. thoracic twists,

Superman & hollow holds,

Scap pull ups,

hollow and arches (sml & Lg), Lat pull backs

Arm windmills

Gymnastics Focus

Wall-walks & Double-unders

10 Minutes

·  Shoulder Activation – compression drills

·  Wall-walk technique

5 Minute EMOM

·    1 or 2 Wall-walks

10 Minutes

Double-under Technique

·    Jumping

·    Wrist movement and timing

WOD

6 Rounds For Time:

10 Minute CAP

·    1 Wall-walk

·    10 Toes-to-Bar or Knee-raises

·    20 Double-unders

Challenge: Complete WOD as:

·    6 Wall-walks

·    60 Toes-to-Bar or Knee-raises

·    120 Double-unders