Wednesday Dec 15

Gymnastics skill development:(pick 1 of the following and practice for 15:00)

Double unders, triple unders,toes to bar,butterfly or kipping pull up, bar muscle up

*perform 4-7 sets of 4-10 reps on the bar movements(do not exhaust yourself)

*for jump rope, work on different combos to develop timing  (single, single, double,etc)

METCON:

Every 3:00×6

4 down and back shuffle run(loft to rig)

40 double unders

max toes to bar

*score is total reps on TTB

Optional Additional Work:

A)20:00 recovery bike(conversational pace)

B) 20:00 stretch and foam roll

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD