11/29/17 – "Full tilt"

Group Warm up 

Group Mobility 


Skill work 

Three rounds not for time: 

10 Chest to bar pull ups – rest 1:00   (5 – 10 ring muscle ups if capable). 

12 Pistol squats (6R/6L) – rest 1:00 

10-20 GHD sit ups – rest 1:00 

**The intent is to practice these gymnastic and skill movements with purpose. 


WOD ( Workout of the Day ) 

"Full tilt" 

3 rounds for total reps 

1:00 – Max effort pull ups / RX+ chest to bar 

rest 30 seconds 

1:00 – Max effort Dumbbell thrusters (50/35lb) 

rest 30 seconds 

1:00 – Max effort double unders

rest 1:30 

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