Warm Up:
Dynamics
Mobility
Gymnastics strength:
3 x 5 Negative pull ups
3 x 5 Strict Pull Ups (bands allowed, choose appropriate band)
3 x 5 Inverted Rows
3 x 5 Low bar pull ups (if working on getting your pull up) or 3 x 5 muscle up transitions
WOD:
"Blast off"
10!1 Sit Ups
100 m sprint between sets of sit ups
SILVERS:
Strength
6 x 4 Deadlift incr weight each set
WOD: Same as regular class
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