Skill
Pushing Gymnastics/Aerobic Conditioning
On The 90secs x 10 (5 sets)
Minute 1 - 250m Row
Minute 2 - 10/6 Chest To Bar Pull Up
WOD
21 - 15 - 9 - For Time
Strict Pull Ups
Strict Hand Stand Push Ups
- INTO -
9 - 6 - 3
Thrusters (75/55)
Bar Muscle Ups
CFL
21 - 15 - 9
Strict Ring Rows
Stink Bug Push Ups
- INTO -
9 - 6 - 3
Thrusters (dumbbell or barbell)
Box or Rogue Bar Jumping to Bar
Pushing Gymnastics/Aerobic Conditioning
On The 90secs x 10 (5 sets)
Minute 1 - 250m Row
Minute 2 - 10/6 Chest To Bar Pull Up
WOD
21 - 15 - 9 - For Time
Strict Pull Ups
Strict Hand Stand Push Ups
- INTO -
9 - 6 - 3
Thrusters (75/55)
Bar Muscle Ups
CFL
21 - 15 - 9
Strict Ring Rows
Stink Bug Push Ups
- INTO -
9 - 6 - 3
Thrusters (dumbbell or barbell)
Box or Rogue Bar Jumping to Bar