Skill:
Spend 12:00 Practicing going inverted
Depending on skill level, you may work pike holds on box, handstand kick up onto wall, freestanding handstand kick ups, handstand walks, or freestanding handstand holds.
E2MOM X 6 (during the 12:00)
10 Shoulder taps
LeanFit:
Alt. E2MOM X 6
Max Calorie Row
20 Alternating Single Arm DB Push Press + 10 Lateral DB Raises
WOD: “What Them Hips Do”
4RFT:
25 American KB Swings (53/35)
20 Goblet Stationary Lunges (53/35)
5 Ring Muscle Ups
-15 min cap-
GOAL: Pick a weight you can do at least the first two rounds unbroken. Your gymnastics movement should be challenging and can be broken up into 2-3 sets.
RX: Must complete at least 3 full rounds
FW: RWAN, scale to BMU, CTB, banded CTB, pull-ups. If you are able to do CTB but only a few at a time. stick with it today!
