wednesday

Warm-up

​3 SETS
5 Inch Worms + Push-Up
10 Scap Push-Ups
10 Ring Rows w/ 1 sec Pause @ Top
10 Sumo KB Romanian Deadlifts

Skill

​EMOM x 12 MINUTES
MIN 1 - :40 Gymnastic Pull*
MIN 2 - :40 Double Under Practice
MIN 3 - :40 Hollow Body Flutter Kicks

(No Measure)

*Gymnastic Pull Options...
Strict Pull-Up (C2B Optional)
Kipping Pull-Up (C2B Optional)
Bar Muscle-Up

Metcon

​FOR TIME
800m Run

Immediately Into...

5 ROUNDS
36 Double Unders
18 Russian KB Swing (53/35)|(35/26)
6-9 Reps Gymnastic Pull (Athlete Choice)*

Immediately Into...

800m Run

*Gymnastic Pull Options...
Strict Ring Row
Strict/Kipping Pull-Up
Chest to Bar Pull-Up

(Score is Time)