WOD NOTES:
Today’s gymnastics circuit should be performed with the most strict technique as possible and at a difficulty based on your individual progression.
Fitness
Back Squats 4 x 5-8 reps
10 minute AMRAP
5 pushups
10 ring rows (elbows out)
15 air squats
50 SU
Performance
Back Squats
4 x 3 @80%
10 minute AMRAP
5 strict pull ups
10 push ups
15 air squats
20 DU
Sport
Snatch 5 x 2 @65-80%
C&J 5 x 2 + 1 @65-80%
HBBS 5 x 3 @80%
HSPU tester:
Max UB Reps
Rest 60 seconds
Then…
Every 30 seconds complete 2 or 3 reps, until 30/25 total reps is completed
Go with strict HSPU as long as possible.
