5/16 Friday

Warm Up 

Gymnastic warm up #9

  1. 10 ring rows

  2. Walking lunge complex 10m

  3. 10 planche push-ups

  4. Inchworm 10m

  5. 10 Hollow rocks

  6. Toy soldiers 10m

  7. 10 Super rocks

  8. Walking pigeon 10m

  9. 10 single leg bridges R/L

WOD

5 rounds of:

12 pull up 

12 push up toe taps

12 crab top touches

12 alt v ups

12 jump lunges

Ray Traitz