Gymnastics WOD klo 14
warmup
Hip Shoots 15 meters
Plank Walk 15 meters

mobility
3 sets of 10 Shoulder Passes
Each set move hands closer
2 minute Overhead Distraction with rubberband and lacrosse ball
Accumulate Bridge Up hold for 2 minutes

skills
For quality
Handstand Hold Against Wall for time
Rest as needed and repeat 2 holds. Try to match time of first attempt.

MetCon
For TIME
5 rounds
15 ChestToBar Pull Ups
30 Jump Rope Double Unders
Perform 3 Burpees each time you break on DU’s or C2B

____

Endurance WOD klo 15
MetCon
Row 1000m – 800m – 600m – 400m – 200mAirsquat 10 – 8 – 6 – 4 – 2
Pullups 10 – 8 – 6 – 4 – 2
Pushups 10 – 8 – 6 – 4 – 2
Rest 2min between rounds

___

Tekniikka klo 16 ja klo 17

___

Liikkuvuus klo 18