Wednesday

Warm-up
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
Metcon
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

Workout
Metcon (Time)
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)

KG KB: (24/16)|(16/12)