WOD NOTES
Gymnastics skill day
Fitness
EMOM x 24
Minute one = Strict Assisted Pull ups x 3-5
Minute two = Crab hold x 20 – 30 sec
Minute three = Paralette or Ring Push ups x 1-3
Minute four = Strict V-Sit leg extensions x 10-12
Performance
EMOM x 20
Minute one = Strict Pull ups x 3-5
Minute two = Crab hold x 20 – 30 sec
Minute three = Strict HSPU x 1-3
Minute four = Strict Hanging knee raise x 5 – 8
Sport
EMOM x 20
Minute one = Strict False grip ring pull up x 3-5
Minute two = Crab hold x 20 – 30 sec
Minute three = Strict deficit HSPU x 1-3
Minute four = Strict Tuck to L-Hang x 3-5
