WOD Wednesday August 9, 2017

Gymnastics Conditioning
HSPU Work
-12 min to work on max deficit HSPU, max number of unbroken HSPU, or first kipping HSPU

“GRAND 200”
For Time:
-50 Sit-ups
-50 Wall Balls (20/14#)
-50 Burpee Box Jump Overs (24/20”)
-50 Dumbbell Squat Snatches (35/20#)
Rx+ GHD Sit-ups & 50/35# DB
**20min Time Cap

Mobility
-Frog Pose
-Banded Shoulder Stretches

Core Cashout
3 Sets:
-30 Plank Twists
-20 sec Plank
-10 Leg Raises + Hip Lift