THURSDAY 10-12-17

WARM UP 3X 10 each
100 m Run
Leg swings
200 m Row
Walking Lunges
Ring Row
hallow Rock
Reverse snow angels
20 sec Straddle Stretch
20 sec Pike Stretch

 

GYMNASTIC SKILL
EMOTM for 3 minutes (3 sets) of:
x 10 Chest-To-Bar Pull-Ups (OR with Scaling Option )
Followed by. . .
For 60 seconds, perform one set of:
MAX REPS – Chest-To-Bar Elbow Drivers

Followed By

EMOTM for 6 minutes (3 sets) of:

MIN 1 – 5X Squatted Muscle-Up Transitions
MIN 2 – X 10 Russian Push Ups

Followed by. . .
EMOTM. for 6 minutes (3 sets) of:
Min 1 – Ring Pull-Ups Scaled x 10 reps
Min 2 –X 10-Ring Dips Scaled
EMOTM for 4 minutes (2 sets) Alt-of:
Interval 1 – Ring Swing x 10 reps
Interval 2 – Supine Ring Swing x 10 reps

WOD
Alternating On the Minute x 10 Min (5 Rounds)
B) 200 Meter Run
B) MAX MU
SCALE B) Max Strict Chest to Bar Pull-ups in 30 seconds

SCORE IS MAX MU/ Strict C2B

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