Thursday

Our recent Yulee High School Weightlifting Meet at West Nassau High School

Cameron Ponder-212lbs

Gymnastics Warm Up:

5 Front Levers on Rings

30 sec Handstand

10 Hollow Rocks (back on ground)

10 Tuck Jumps

30 sec L-sit OR knee raise on rings

(2 Rds)

Mini Sport:

8 Minutes Overhead Lunge - use empty barbell

-count reps

-lunge in place without traveling - one leg after the next-alternate

-stop lunging and rest when your elbows bend

-opposing knee must touch floor

WOD:

Minute 1

6 Broad Jumps

21 Ball Slams

Minute 2

21 Windmills (outside-empty bar on back. RT+LT =1 rep)

Minute 3

Push Ups (inside-record how many you do and total at the end)

3Rds...9 minutes worth of work. Only record the pushups.