LEVEL 1

WARM UP:

10min run @ 96 cadence

SKILLS:

5:00 - Handstand walk w/ forward roll recovery

STRENGTH:

5min warming up DL, 3x3 DL @75-90%, follow each set with two box jumps as high as possible... not neccessarily your max, base it on the effects of the DL.

3RNFT - 10 Hollow Rocks, 10 Superman Rocks (http://gymnasticswod.com/content/superman-rock), 20 sec L-Sit on rings.

WOD:

Barbara

5 rounds, 3 min rest between rounds

COOLDOWN:

10min kb slow walk w/ kb in farmers position (2x26/18)

**As few breaks as possible

**Each time you break perform 10 K2E

MOBILITY:

30-60min mash session

LEVEL 2

WARM UP:

10min run @ 96 cadence

SKILLS:

5:00 - Handstand walk w/ forward roll recovery

STRENGTH:

5min warming up DL, 3x3 DL @75-90%, follow each set with two box jumps as high as possible... not neccessarily your max, base it on the effects of the DL.

3RNFT - 10 Hollow Rocks, 10 Superman Rocks (http://gymnasticswod.com/content/superman-rock), 20 sec L-Sit on rings.

WOD:

Barbara

5 rounds, 3 min rest between rounds

COOLDOWN:

10min kb slow walk w/ kb in farmers position (2x35/26)

**As few breaks as possible

**Each time you break perform 10 K2E 

MOBILITY:

30-60min mash session