2/11 Tuesday

Warm up 

A- Mash- lats + T-spine + glutes

Activate- 2x 5m inch worm with push up + 7 straddle lateral lunges

B- Gymnasts #3 Warm Up 

-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

Pull ups and thrusters

WOD

(G) TEST #3a

3 minutes max effort pull ups

(W) TEST #4a

3 minutes max effort thrusters

W/65 M/95