Thursday- April 25th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Thoracic Spine Isometric Holds (watch videos before class)

*Single-Arm (Foot Supported) Static Hang 2 x 30 seconds per side

*Toe Tap Pike 2 x 20 reps

A. 10 Minutes

Gymnastics Skill Practice of your Choice

*Handstands, Pull Ups, Kipping, Butterfly, Toes to Bar

B. “Half and Half”

Teams of 2

8 Rounds:

400 Meter Row

200 Meter Wreck Bag Run (50/35)

Four Rounds Each. Switch After Full Rounds.

C. Mobility and Maintenance- can be done at home if needed- but do it!!

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. (Posters or YouTube videos)

* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

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