|a) WARM UP:
|b) Gymnastics Pulling Work
Option A – Ring Muscle Ups: Based on MU Benchmark Total (2:00/1:00/:30)
Rest 2:00 between rounds.
** These sets are not for time – we are to move with a purpose between the rings and the rope. Rest just as long as needed between stations to ensure that each ring muscle-up sets is unbroken.
Option B – Gymnastic Strengthening
Alternating On The Minute x 10 (5 Rounds):
* Choose a band tension that allows, with sound technique, somewhere around 10-15 repetitions unbroken if we were to try for it. We want to utilize this movement as a strength building exercise.
*** Both options – budget for 15 – 18 mins
Recorded score will be the 8RM Thruster. Take all repetitions from the ground.
Following, between the minutes of 10:00-15:00, complete:
|d) ACCESSORY: BIKE CONDITIONING
4 Rounds on the Assault Bike:
|e) POST-WOD RECOVERY: