Friday Week#9 Speed

Gymnastic #5 Warm up

400m run

3x hand stand to forward roll

Bucket work 5&5

3x L-sits max effort

10x pistol with 5 second pause at bottom

P-bar complex- 3 swings/ forward walk/ 3 swings/  reverse walk/ 3 swings/ forward walk

5x seated L-pull ups with rings

3x pull over to support

Skill

Hollow body pull ups

WOD

3x

1 minute max pull ups

3 minutes rest

Your score is your total pull ups of all three rounds