WOD NOTES:
Developing some strict gymnastics strength.
Followed by a fun MetCon based on your individual training pathway.
Fitness
3-4 sets
One arm DB Row x 10-12
Band reverse fly’s x 15
Plank hold x 45 seconds
12 minute AMRAP
30 Calorie Row
25 Wall balls
20 Ring rows
15 Ab mat sit ups
Performance
15 minutes
Working on rope climb skills
12 minute AMRAP
20 Wall balls (+1)
10 Strict pull ups
5 strict T2B
Sport
15 minutes
Prep HS work
Build up to your DL loading
For time
1 Rope climb
10 Dead lifts @225/155
15 Burpees over bar
2 lengths HS Walk
15 Burpees over bar
10 Dead lifts @225/155
1 Rope climb
