WOD – 20190812
Aug
12
Warm-Up
2rds:
– 30 sec plank hold
– 10 ringrows
– 30 sec side-plank left hold
– 10 pull-apart pass-throughs
– 30 sec superman hold
– 400 m assault bike
– 30 sec side-plank right hold
Mobility
2rds:
– 60 sec ultimate shoulder stretch
– 60 sec Frog-Stretch
Strength / Skill
Gymnastics
A) practice ring-support hold for 10 min
B) practice front-scale and back-scale for 10 min
WoD
AMRAP 5 min:
– 40 thruster @ empty bar (15/20kg)
– 30 situps
– 20 Burpees
– 10 pullups