Warm Up:
On a 7 Minute Clock:
7 GHD Sit-ups
7 Deadlifts (barbell or PVC)
7 Shoulder Presses (barbell or PVC)
7 Skierg Pulls
14 Alternating Knee-to-Elbow in Plank
Gymnastics Strength Warm-Up:
EMOM 10 Minutes
Minute 1: 3 Wall Walks
Minute 2: 12 Bent Over Rows
WOD:
4 Rounds For Time:
50-ft. Overhead Walking Lunge @135/95
25 GHD Sit-ups
Time: 10 Minutes
Loading: 3/5
Skill: 4/5
Volume: 3/5
Intermediate:
4 Rounds For Time:
50-ft. Overhead Walking Lunge @95/65
15 GHD Sit-ups
Beginner:
4 Rounds For Time:
50-ft. Overhead Walking Lunge @65/45
25 Sit-ups
Limited Equipment:
4 Rounds For Time:
50-ft. Overhead Walking Lunge @135/95
25 V-ups or 1 Minute Hollow Hold
Movement scaling options:
Overhead Walking Lunge: Reduce loading, Front Rack Lunges
GHD Sit-ups: Partial GHD Sit-ups, V-up, 1:00 Hollow Hold, Sit-ups
Cool down:
Accumulate:
1 Minute Frog Stretch
1 Minute Banded Shoulder Stretch / Side