07 Jul Gymnastics – All Levels – Wed, Jul 8

Announcements

Swap & Drop Women’s Only Event

July 11th 1-3 @ PH

This is a clothing swap and deadlift session. There is unlimited spaces for PH & SP athletes.

We have 10 free spots available for non-members who’d like to learn how to deadlift.

Please reserve your spot in Wodify.

Any clothing left over will be donated.

South Park – Gymnastics – All Levels

Triplet 1 – RMU Strength (Checkmark)

3×3 Ring Pull-ups with Pause

3×3 Dip-Tempo Negatives + Bottom Pause

3×8 MU Control – Tall Kneeling Band Position Drill

Triplet 2 (Checkmark)

2×8 False Grip Ring Row

2x:30-45s Top Support Hold

2×15 Barbell Wrist Curls

Optional Core (Time Dependent) (Checkmark)

5 Rounds

15 Arch Rocks

15 Arch Ups

:15s Arch Hold

Cool Down (Checkmark)

2x :30s OH Mobility Undergrip PVC Stretch with Elbows on box

2x:30s Seated Shoulder Extension Stretch