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
