friday

Gymnastics

Pull Up Practice

BEG
10 Pull Up Negatives (Spotted if needed)

INT and ADV
10 Weighted Pull Up Negatives
*Choose a weight that you can do a 5-7s negative.

MetCon

Filthy Fifty:

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 American KB swings (16/12kg)
50 Walking Lunge
50 Knees to elbows
50 Push press, (45/35)
50 Hip extensions
50 Wall ball shots, (20/14)
50 Burpees
50 Double unders

​Notes:
Our First Benchmark of the year! A little change up due to the weather. 

Post

Wall Sit
-Accumulate 2 mins