Skill
Pull Gymnastics/DU
50 strict pull ups (bands ok)
every break in pull ups--> 15 DU
15 min time cap
CFL/Newbs"
50 "seated" ring rows
WOD
OT4 x 5 rounds
12/9 cal bike
9 bar facing burpees
6 single arm db snatch (50/35)
CFL/Newbs
12/9 cals on bike
9 bar facing burpees
6 single arm db snatch (35/20)
Pull Gymnastics/DU
50 strict pull ups (bands ok)
every break in pull ups--> 15 DU
15 min time cap
CFL/Newbs"
50 "seated" ring rows
WOD
OT4 x 5 rounds
12/9 cal bike
9 bar facing burpees
6 single arm db snatch (50/35)
CFL/Newbs
12/9 cals on bike
9 bar facing burpees
6 single arm db snatch (35/20)