Friday March 15th, 2019

FRI- AM:

Open Week 04/05:

40 Mins assualt Bike
Watch Open Announcememt
Watch Once for FUN
Once for Review

Then forget about it.
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FRI- PM:

19 POINT 4
GOOD LUCK.

after open wod

rest 7:00

Then row same length of time as wod.. at recovery pace.. When you get off the rower MOVE ON!!
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WP Gymnastics Club:

A - PREP
AMRAP 4:00
10 x Pseudo Planch Push-ups
10 Strict Hollow Pull-ups

https://www.youtube.com/watch?v=C-SML6xnVkI

B - L-Sit Holds on Rings
3 x ME
Rest 1:30 between Sets

C - Russian Dips
6 x 6 Reps
After each set complete 10 banded Good Mornings

https://www.youtube.com/watch?reload=9&v=eGK4cnYFpT0

D - Handstand To L-Sit Practice
10 x 1 reps
If you cannot do this, 6 x 20second Frog Holds

https://www.youtube.com/watch?v=Hx31luas38Q

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