Skill: Push-up – http://gymnasticswod.com/content/push-progression-pt1
Warm-up (2 to 3 minutes): Slow push-up – move when a coach tells you to practice tight positions
Mobility: Light KB swings, close grip (palm-towards you) hangs, external band rotations, ring rows to activate the back-meat 🙂
Strength: Floor Press – work to a heavy set of 5
Three rounds for time (20 min time cap), of:
- Run 800m
- 20 Push-up
- 40 Squat
Please remember that we are doing “Fran” Friday and we want you to PR it! If you are coming in Friday go at 80% today to be as fresh as possible tomorrow! Also if you have not taken a look at your calluses, take care of them today instead of ripping tomorrow.
