Warm up: Coach’s Choice
Strength/Skill: Gymnastics Strength
Four Three-Minute Rounds
15 Inverted Rows
10 Strict Leg Raises (Hanging)
30 Second Arch Hold
*Rest any remaining time in the 3-minute round.
WOD: 5 RFT (18 Minute Cap)
12 Hand Release Push-Ups
14 Toes to Bar
16 Alternating Dumbbell Snatches (50/35)(35/20)
Stimulus/Focus: Focus on perfect form in the hand release push up. Make sure to keep a tight midline throughout the entire movement. Try to do T2B in two sets if possible. Maintain a steady pace on the dumbbell snatches.
Cool Down: 3 Rounds
5 Ring Dips
10 DB Squats