A few things:

A. Gymnastics class is now at 9am instead of 10. Starting today. Open gym is at 10 instead of 11.

B. Who is doing the nutrition challenge? It’s going to be a good one. Brittany, Forrest, Rich and I are on a team and the other coaches have teams as well. We want some good competition so don’t let us down. Let’s get the whole gym to sign up. Good prizes and you will definitely see or feel results. I don’t care what stage of the game you are at. This isn’t just for people trying to lose weight either. Anyone who knows me knows I’m trying to gain weight. This challenge is for gainers too. Deets here: https://mbscrossfit.com/mbs-8-week-team-challenge/

C. I stole this wod and info. from crossfit gymnastics. It’s going to be a good one.

Today’s WOD is built around weight transfer of the shoulders. The kipping pull ups are to be a true gymnastics kip (Tight Arch/Hollow). Do not allow for wasted energy in distraction of movement. We are trying to act in one connected unit from toe tip to grip. Where you bend the power ends. For the Inch Worm, they are meant to be done in place. Place the palms flat, walk out to push up, without moving the feet walk back up to standing. The intention of staying in one place is to unify standard as well as teach weight transfer in the hands and shoulders to carry over to skills like handstand walks etc. Don’t be surprised if your hamstrings are as sore as your lats from this.

Gymnastics Workout of the Day

NOT FOR TIME:
For Quality
21-15-9
Kipping Pull Up (no butterfly, perfect tight arch/hollow form)
Inch Worm Push Up