07.14.2023 Member of the Month- Jaime
Gymnastics Shapes
1. hollow hold
2. arch hold
3. planche
4. hollow hold on rig with kipping swings
Push Up Skills
1. 30-60 second elbow plank
2. hi lo plank x 8 each side
3. elevated push ups or eccentric push ups
4. full push ups 3 sets of 8 reps
WOD : Los Kuarenta / The forty’s
4 rounds
400 m run
10 cleans (Rx: 95/65)
10 pull ups
Cash out: 40 bar-facing burpees