Posted on

11 July 2024

Warm up: Coach’s Choice

Strength/Skill: Gymnastics Skill Development: HSW

On a 9 Minute Running Clock

0-3 Minutes: 3 Reps (1 Wall Walk + 10 Second Wall Facing Handstand Hold)

3-6 Minutes: 3 Reps (1 Wall Walk + 10 Wall Facing Plate Climbs)

6-9 Minutes: 3 Reps (1 Wall Walk + 10 Weight Shifts)

WOD: 20 Minute AMRAP

10 Pull Ups

20 Alternating Lunges

30′ Handstand Walk

100 Meter Run

Stimulus/Focus: Find a steady pace and just keep moving. Choose scales that challenge you on the gymnastics portions.

Cool Down: Tabata Bottom to Bottom Squats