WOD: 11/13/19

Skill/Stability/Strength
Gymnastics Skill – Week #1
Choose 1 Movement to work on 5 minutes.  Coaches will have suggestions and drills.
Then,
EMOM 10:
ODD Minutes: 30 seconds of Skill Work
EVEN Minutes: 10 Hollow Rocks + 30 Single Unders

Conditioning
AMRAP 8:
5 Bar Facing Burpees
10 Hang Power Snatch (75, 55)
15 Overhead Squat (75, 55)
Rest 2:00
AMRAP 8:
5 Bar Facing Burpees
10 T2B
15 SDHP (75, 55)

Extra Credit
1a) Banded Facepull-aparts: 3 x 15.
– slow + controlled + external rotation at end ROM
1b) Front Foot Elevated on Bench Glute Hip Thrust: 3 x 8 each leg