TUES December 17/13
WARM-UP
Gymnastics warm-up
WOD
A. Skin the cats – 15 total
– Scale to ring KTE
B. Inverted hang work – practice perfect position – 5 minutes
– Spotted if cannot get to.
C. Back lever progressions
– Scale to inversion spotted, or banded back levers
D. 100 push-ups for time (prefect push-ups)
THURS December 19/13
WARM-UP
Gymnastics warm-up
WOD
A. Cartwheels – progressions for 15-20 minutes – try multiple in a row.
B1. HSPU’s 10 x volume reps
B2. Bar pullovers or C2B pull-ups (kipping) 10 x volume reps
C. 30sec V-snaps – rest 60sec x 4 rounds
Every 60sec alternating each
