WOD Wednesday March 15, 2017

Gymnastics Conditioning
EMOM x 12 min
1. 8 Pistols
2. 8 Deficit HSPU (4/2”) (S1: Normal HSPU)
(S2: 7 Pike Push-ups)

15min AMRAP
-3 Burpees
-9 Sumo Deadlift High Pulls (95/65#)
-15 Toes-to-Bar
-21 Goblet Squats (53/35#)

Mobility
-1 min Light Post Stretch
-Shoulder/ Triceps/ Chest Banded Stretches

Core Cashout
3 Sets:
-40 sec Plank
-8 Hollow Rock to Superman Flips

MM, LJ & BW with Coach JT!