Onsdag 4 september 2019

WoD#1: Gymnastics
4 Rounds for Quality

2 Heavy Weighted Pullups
Scale: Strict Pullups, Neatives or Ring Rows
30 sec Transition/Rest

3 Strict Ring Dips  @5050 (5 sec down 5 sec up) (Scale to Pushups)

Rest 2:00

WoD#2: "General Joseph Cotton"
50 Burpee Pullups
Advanced: 50 Burpee Bar MU
Scaled: Burpee eller Bodbuilder Jumping C2Bar/Pullups
Time Cap: 15 minutes
Goal: Under 9 minutes

Extra Credit:

2:00 Bike/Row

2:00-4:00 Lat Smash

2:00 Bike/Row

2:00-4:00 Rotator Cuff Smash & Floss

2:00 Bike/Row

2:00-4:00 Classic Triceps & Lat Stretch