Check the blog for some exciting announcements including a gymnastics clinic run by Sophie.
Warm-up
3 rounds
200m run
10t TGU’s (light)
10 Spiderman to Samson stretches
10 sit-ups
Mobility
Olympic wall squat series
Strength
Back Squat – find a new 1RM
No pause, two spots. Grip it and rip it.
WOD
“Spammie”
50-40-30-20-10
DU’s
Weighted sit-ups (30/20#)
10-8-6-4-2
HSPU’s
Remember in a weighted sit-up, the weight is kept close to the body. Use a slam ball or a DB, but swinging the weight is not allowed.
Extra Credit
Plank hold – Accumulate 2:00
GHD back extensions – 3×10
