Warm-Up: 5 squats, 15yd log roll, 10yard bear crawl, 20 sec bar hang, 25-yard high-knee skip, 25-yard sprint
Focus: Pull-up – focus on superman to hollow rock
WOD:
8:00 min AMRAP
2 rope pulls
4 burpees
6 pull-ups or monkey hangs
8 mountain climbers
**every min 1 preform 10 jumping jacks**
Game!!
Coach Melissa explains how to rock your hollow
That's it!
Flip it and fly like superman
Focus: Pull-up – focus on superman to hollow rock
WOD:
8:00 min AMRAP
2 rope pulls
4 burpees
6 pull-ups or monkey hangs
8 mountain climbers
**every min 1 preform 10 jumping jacks**
Game!!
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