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Tuesday 8.11.20

Mobility Prep (10-15 Minutes)

3 Rounds

:30 Banded Rig Lat Stretch each side

20 Up and Back mini Band Ice Skaters

20 Crouch Position mini band side walks

10 Banded Hamstring leg stretches each leg

10 Banded Good Morning's


Strength/Skill - Gymnastics

EMOM 2x6


5 Weight Vest Pull-Ups

5 Weight Vest Chest to Bar

5 Weight Vest Toes to Bar

20lb. Vest


WOD (Workout of the Day) 

Hero WOD



Deadlifts 225/155



Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic


  • Our goal for this workout is to target 8-15 Minutes
  • Score is time to completion

*Scale accordingly if any exercise cannot be performed RX