(regular WOD class shall also run at 9.00 a.m.)

Unleash your inner gymnast! Maximize health and power to the core ;)



Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Two rounds of Ayn's shoulder stability series: scap pull-ups x 10, OH pull-aparts x 10, flyes x 10, lateral pull-aparts x 10, chest pulls x 10, scap push-ups x 10. (10 min)

2. Technique review: strict knees-to-elbows and, for those who can do strict KTEm progression to skin-the-cats. (15 min)

3. "God Emperor of Core-A-Palooza" Not for time. Four rounds of:

  • Lunging Buellers x 10/side
  • Skin-the-cats x 5
  • Back extensions x 10
  • GHD sit-ups x 15

LIII: as rx'd LII: sub knees-to-elbows for stc, weighted sit-ups for GHD sit-ups LI: four rounds of 10 lunging buellers, 10 supine knee draws, 10 good mornings, 10 butterfly sit-ups

(25 min) Have fun!