WOD:

1) 20 minutes EMOTM: Odd, Gymnastics Pulling, Even, Movement of Choice

Gymnastics Pulling should be a Pull-up, Ring Row, or Muscle-up variation. Strongly encouraged to work on a strict version of one of the movements to work your strict pulling strength. Movement of Choice is anything you’d like to work on, it should be something that you struggle with though.

2) AQAP:

30 Dumbbell Man Makers 70/50

A Man Maker consists of a Push-up, Power Clean, and Shoulder-to-Overhead.

Extra Work:

3) Pistol Squats: 10 minutes EMOTM

Work on any variation. No more than 5 reps/side.

4) GHD Sit-ups: 3 x 20 reps

Rest 90 seconds between sets.

For results post detailed weights, reps, times, etc. for all work completed.

Post Results/Thoughts To Comments