ATHLETE
A. EMOM8
0:20 – L-Sit
B. “Thirsty Thursday”
Partner WOD*
AMRAP8
Partner A- 200m Sandbag Run
Partner B- AMRAP Slamballs
Continue to switch throughout the 8 minutes.
Score=total slamballs
Rest 1:00
AMRAP8
Partner A- 250m Row
Partner B- AMRAP Russian KBS (70/55)(55/45)(45/35)
Continue to switch throughout the 8 minutes.
Score=total Russian KBS
Rest 1:00
AMRAP8
Partner A- 100m Farmer’s Carry (70/55)(55/45)(45/35)
Partner B- AMRAP Handstand Push-ups/ Hand-release Pushups – chest must hit the floor
Continue to switch throughout the 8 minutes.
Score=Total Pushups
Team Score = Total Slamballs + KBS + Pushups
GYMNASTICS SKILLS & DRILLS
A. Dragon Flags and Progressions
EMOM8
Min 1: 0:40 Dragon Flag attempts or Leg Raises
Min 2: 8-12 Dips (Ring/Bench)
B. Handstands and Wall Climbs
EMOM8
Min 1: 1 Wall Climb + 10 second HS hold or plank hold
Min 2: 10-15 Jump Squats
C. Gymnasty Finisher
3 Rounds:
1:00 Double Unders/Attempts/Jump Rope
1:00 Hand-release Pushups
1:00 T2B/Knees to Chest
1:00 Rest
