Ashley.
WOD
Skill/Gymnastics
3 sets of:
Ring Pushups x 8 – 10 reps
Rest 90 seconds
Ring Rows x 8-10 reps (get as horizontal as possible and stay rigid throughout the movement – tight butt and gut! Try elevating feet on box to scale up)
Rest 90 seconds
Conditioning
2. 3 x 3 minute rounds of:
Run 400 Meters as quickly as possible
20 Kettlebell Swings
Double-Unders x Max Reps
Rest three minutes between rounds.
Coach’s Notes: Score is the number of double-unders completed in each set, for a total of three sets.