A: Gymnastics Strength Builder:
As Many Good Quality Reps As Possible in 7 Minutes:
Option A= Strict Ring Muscle Ups (Cap of 15 reps)
Option B= Strict Pull Ups (Cap of 30 reps).
- Don't rush your way through this. Hit the reps with your best form ever.
- False grip required on the rings
- Full lowering down to straight arm extension at end of each pull up (i.e.: no "dropping from the top").
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B: WoD
Every 3 Minutes For 5 Rounds (15 Mins):
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9 Push Jerks ("Heavy", you choose the kg)
12 Chest To Bar Pull Ups
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Post number of reps in the gymnastics work and then your split times in the WoD to
Beyond The Whiteboard.
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AM & Lunch
PM classes
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