Monday 11/16 Week#3 Speed

Gymnastic Warm up #1

400m run

2x rope climbs

3x pull over to support

3-2-1 P-bar complex

5x candle stick to stand up

GHD hip and back ext

Skill

TTB

WOD

5x

15 CTB pull ups

30 TTB

45 squats
Rest 3 minutes