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WOD:

1) 20 minute EMOTM: Odd Minute, Gymnastics Weakness, Even Minute, Olympic Skill

You should pick your absolute worst gymnastics movement to work on, even if you did it YESTERDAY. Olympic Skill should be something light, around 5 reps, goal is to work positioning, speed, footwork, etc.

2) 20 minute AMRAP:

20 Deadlifts 185/123

20 Wall Balls 20/14

20 Pull-ups

3) Smolov – Week 1/Day 5 – Front Rack Bulgarian Split Squat: 3 x 8/side

Rest 2 minutes between sets. Weight should be medium, not maximal, push the range of motion.

4) Hip Extension: 3 x 20-30 reps

Rest 90 seconds between sets.

5) Front Rack Hold: 5 x 30:30

Heavy as possible.

For results post detailed weights, reps, times, etc. for all work completed.

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