Gymnastics Skills

Lindsey Valenzuela – first female to finish the clean ladder at 235lbs – Celebration!!

 

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release

Skill
Pull up work.
50 kip swings or
50 kipping pull ups Or
50 butterfly pull ups

Wod
For time
Run 200
10 thrusters 135,95
Run 200
15 thrusters
Run 200
20 thrusters

Mad mobi
Knee on the wall
Roll calf on bb
Hamstring up n over
Press ups.

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