WOD NOTES
Building up your gymnastics pulling endurance.
If you have very good control with the negatives add some external load.
Fitness and Performance
EMOM x 9
DB Pull overs x 8-12
Ring dips x 5-8
Prone T2B x 8-10
8 minute AMRAP
“Cindy”
or
“Mary”
Pull up accessory work
Pull up negatives 5 x 3
Sport
Push press + Jerk (3 sec pause) 3+1
Then…
2 back off sets @90-85%
FS 2 RM
Then…
2 back off sets @90-85%
MU transitions practice
E2M02M x 10 min
2-5 UB Reps
Use assistance if needed, it’s important to maintain control throughout each rep.
