Gymnastics WOD klo 14
warmup
jog 200m
10 squat jump
broadjump + lunge

mobility
hips – hammies – lower back – shoulders

skills
HS walk
backward roll progression

strength
Hold L Seat for 2 minutes
Hold Planche in Tuck Position for 2 minutes
Hold Superman for 2 minutes

WOD
for quality
3rounds
HS walk 10m
jog 50m
broad jump 20m (both – alternating – single leg)
5 skin the cat
3 backward roll
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Tänään alkaa sunnuntain Endurance WOD tunnit!
Endurance WOD klo 15
warmup
jog 400m
20 bodyrows
practice DU for 5 min

mobility
hamstrings
lower back
glutes

skills
skin the cat

strength
amsu tabata

metcon
row 30min for distance