3/26 Tuesday

Warm up 

Gymnastics progression warm up

Round 1: Squat, push-up, sit-up, pull-up (strict), back extension

Round 2: Lunge, dip (strict), V-up, kipping pull-up, hip extension

Round 3: Pistol, handstand push-up, toe to bar (straight leg and strict), muscle-up

(strict), hip and back extension

Skill

Muscle ups 

WOD

A- 5x 4 (alternating & each side must be successful)

Weighted pistols

B- 3 rounds for time:

750m row

7 muscle ups

20 pistols 

GoFit

Warm up 

Gymnastics progression warm up

Round 1: Squat, push-up, sit-up, pull-up (strict), back extension

Round 2: Lunge, dip (strict), V-up, kipping pull-up, hip extension

Round 3: Pistol, handstand push-up, toe to bar (straight leg and strict), muscle-up

(strict), hip and back extension

Skill

movement standards 

WOD

7x

20:20

-Rowing

-Pull ups

-Rowing
-Dips