Friday

WOD

21 Alt KB CJ 53/35

1 min Wall Sit

15 Alt KB CJ

1 min FLR *Scale to Push Up plank. 

9 Alt KB CJ

1 min Chin over Bar Hold *Scale to dead hang hold.

Intent: We are mixing dynamic movement with static strength. This will test our ability to move a load and then hold our bodyweight. Static movements can be broken up into multiple efforts if needed. 

Gymnastic Capacity

Alt OTM 10

A. :30 sec Max HRPU

B. :30 sec Max Banded Sit Ups

Rx+ HSPU/GHD SU