Warm Up
3 mins double unders,
20 parallete jumps, 20 knees to elbows, 20 overhead squats with PVC, 20 Twisted Trunk Slam Ball (10 per side),
Samson Stretch
Skill/Gymnastics Strength
3 rounds of: Flexed arm hang 30 seconds, L hold 30 seconds, rest 30 seconds
WOD
“BUMP”
sled pull out and back twice
wall ball
mountain climbers
sit ups
double unders
knees to elbows
lateral parallete jumps
KB swings
Time at each station is determined by the sled puller who will “bump” the next person
1 point per rep of each movement (mountain climbers and parallete jumps are two count movements)
Last person in class gets 1 min per station