Focus: Tabata Gymnastics
Warm-up: 400 M Run or 500M Row and Shoulder Mobility
8 reps of the following: Back rolls, snow angels, leg swings, torso rotations, Samson and side lunges.
10 reps of the following: pull-ups, dips, OHS, hollow rocks
Skill/Specific Warm-up: review WOD exercises
WOD: Tabata Gymnastics
Handstand supports or push-ups
Jack Knife push-ups
Muscle-up to ring support
L-sits on parallettes
