WOD Wednesday

Gymnastics Conditioning
For Time:
10 1 Ladder
-Chest-to-Bar
-Handstand Push-ups
**15min Time Cap

Christine
3 RFT:
-500m Row
-12 Deadlifts (bodyweight)
-21 Box Jumps (24/20”)

Mobility
-Foam Roll Back & Quads
-Runner’s Lunge
-Shoulder Stretches with PVC Pipe

Core Cashout
3 Sets:
-20 sec Hollow Rock Hold
-20 Russian Twists (unweighted, tap floor behind body on turns)
-20 sec GHD Hip Ext Hold