12/23 Wednesday Week#8 Volume

Gymnastics Warm up #3

-7x strict CTB pull ups

-3x P-bar swing complex (3 swings/2 dips)

-Pistols

-Bucket work 5x wipers or 5x round the clock

-From headstand/ press to handstand x3

-Negative bar muscle ups x3

Skill

TTB application of the shoulder to the movement

WOD

3 rounds for time:

40m shuttle sprint

30 TTB
50 KBS w/35 m/53