WOD NOTES
Working some strict gymnastics today.
Use a light band for the pull ups as needed.
The deep squats should be relaxed and comfortable, if you have good ROM add a dowel for an OHS variation.
Record the number of pullups achieved and the number of times you need to break up the hollow and squat.
Fitness
3 sets for reps
60 seconds Strict assisted pull ups
60 seconds Rest
60 seconds Hollow hold
60 seconds Rest
60 seconds Deep squat hold
60 seconds Rest
Performance
3 sets for reps
60 seconds max strict pull ups
60 seconds Rest
60 seconds Hollow rocks
60 seconds Rest
60 seconds Max HS hold (use wall/spotter if needed)
60 seconds Rest
Sport
Dynamic prep
Indian club circles x 15’s
Band chest stretch x 45 sec
Russian baby makers x 6
Snatch waves
70-80-85% x doubles
80-85-90% x singles
C&J waves
70-80-85% x doubles
80-85-90% x singles
