WOD

11.03.19

WARM UP

General & Specific

GYMNASTICS STRENGTH

1’ON, 30” OFF x 6 sets perform:

2-6 Strict Pull Ups

-in the remaining time-

Plank Hold

WOD

8’ AMRAP of:

3 Bar Muscle Ups or 6 M / 4 W C2B Pull Ups

12 Alternating Arm DB Snatch @ 50/35lbs

WARM UP

General & Specific

GYMNASTICS STRENGTH

1’ON, 30” OFF x 6 sets perform:

2-6 Strict Pull Ups

-in the remaining time-

Plank Hold

WOD

8’ AMRAP of:

3 Bar Muscle Ups or 6 M / 4 W Pull Ups

12 Alternating Arm DB Snatch @ 45/25lbs

WARM UP

General & Specific

GYMNASTICS STRENGTH

1’ON, 30” OFF x 4 sets perform:

6-8 Ring Rows

-in the remaining time-

Plank Hold

WOD

8’ AMRAP of:

6 Jumping Pull Ups

12 Alternating Arm DB Snatch 

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