WOD

01.08.18

WARM UP

General & Specific

GYMNASTICS & STRENGTH

12’ EMOM of:

Odd – Strict Pull Ups – 2-8 reps

Even – DB Z Press  – 6-8 reps

WOD

2 rounds for time:

10 Chest to Bar Pull Ups

20 Bar Facing Burpees

30 Deadlift @185/125lbs

40 Wall Ball @20/14lbs

WARM UP

General & Specific

GYMNASTICS & STRENGTH

12’ EMOM of:

Odd – Strict Chin Ups – 2-8 reps

Even – DB Z Press  – 6-8 reps

WOD

2 rounds for time:

10 Pull Ups

20 Bar Facing Burpees

30 Deadlift @155/105lbs

40 Wall Ball @16/8lbs

WARM UP

General & Specific

GYMNASTICS & STRENGTH

12’ EMOM of:

Odd – Ring Rows – 6-8 reps tempo 2020

Even – DB Z Press  – 6-8 reps tempo 2020

WOD

2 rounds for time:

10 Jumping Pull Ups

15 Burpees no Jump

20 KB Deadlift

30 Wall Ball or KB Goblet Squat

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