April 16, 2019

 

a) WARM UP:

3 rounds

  • 10 scap pullups
  • 10 beat swings
  • 10 ring rows
  • 10 banded pullaparts

then

  • 1 minute dead hang from bar
b) GYMNASTICS SKILL WORK:

10 Minutes to work on

  • butterfly or kipping pullups

Rx+: Every minute for 8 minutes

  • 3 butterfly pullups + 3 chest to bar pullups (butterfly)
c) WOD:

3 rounds

  • 800m run

rest 5 minutes

**This is an all out 800 meter run
d) Finisher

3 sets of 20:

superset with

  • 10 single leg dumbbell straight leg deadlifts
Posted in WOD