WOD NOTES
Testing your gymnastics endurance.
Fitness
For times
400 m row +10 Push ups + 10 Horizontal ring row
Rest 3 minutes
400 m row + 8 Push ups + 8 Horizontal ring row
Rest 3 minutes
400 m row + 6 Push ups + 6 Horizontal ring row
Rest 3 minutes
400 m row + 4 Push ups + 4 Horizontal ring row
Rest 3 minutes
400 m row + 2 Push ups + 2 Horizontal ring row
Performance
For times
400 m row +10 Strict HSPU + 10 Strict Pull ups
Rest 3 minutes
400 m row + 8 Strict HSPU + 8 Strict Pull ups
Rest 3 minutes
400 m row + 6 Strict HSPU + 6 Strict Pull ups
Rest 3 minutes
400 m row + 4 Strict HSPU + 4 Strict Pull ups
Rest 3 minutes
400 m row + 2 Strict HSPU + 2 Strict Pullups
Sport
Power Clean + Power Jerk
5 sets x 1
Work up to heavy single
Snatch + Snatch balance
Up to 65%
Working on a strong pull down into the receiving position
