Posted on

02 July 2024

Warm up: Coach’s Choice

Strength/Skill: Deadlift

7 x 7

Stimulus/Focus: Strive to use 70% for all your reps. They must be touch and go. Lift on a 2-minute clock.

WOD: 6 RFT (18 Minute Cap)

9 Handstand Push Ups

12 Toes to Bar

15/10 Bike Calories (Alternate Bikes Each Round)

Stimulus/Focus: Aim to do your gymnastics movements in two sets each time. Push hard on the bike.

Cool Down: 3 Rounds

10 Ring Rows

100 Meter Row