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Thursday, September 7th

Skill Work: Gymnastics Holds Today. During this time we will review the “wall climb”. Like last time, remember the hollow-position/ribs down/abs engaged and active shoulders.
Metcon: Goal for today is just to keep moving. Athletes heart-rate should be elevated to an aerobic level. Snatches should be light just like 14.1 last week. All reps should be capable of being muscle-snatches. Rowing should be slow and methodical as pulling for calories is about power-output.

Skill
Gymnastics Static Hold EMOM:
Handstands: chest facing wall, freestanding, regular.
ODD Mins: Handstand Hold x 10-20s
EVEN Mins: 10-20s Hollow Hold

WOD
AMRAP 20:
2 Wall Climbs
10 Power Snatch (75, 55)
15 Abmat Sit-ups
20 Calorie Row
25 Air Squats

L3: (65, 35)
L2: (55, 25)
L1: (65, 35 Power Clean)

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