Wednesday, September 1

Skill: Double Unders

Strength: Gymnastics Strength Day 9

Pull-Up:

Hollow Hold - Accumulate 60 seconds

Banded PVC Lat Press Downs 4x12-15

Toe-Spot Strict Pull-Ups: 5x6

Muscle-Up:

Ring Support Hold: 3x:30

Banded Seated Ring Muscle-Up: 3x10

Bottom of Push-Up Hold: Accumulate 90 seconds

WOD:

For Time

Assault Bike 1/0.8 mile

20 Alternating DB Snatch - 40/25 (Rx+: 50/35)

10 Alternating Single Arm Devils Press - 40/25 (Rx+: 50/35)

AB 0.8/0.6 mile

16 Alternating DB Snatch - 40/25 (Rx+: 50/35)

8 Alternating Single Arm Devils Press - 40/25 (Rx+: 50/35)

AB 0.5/0.4 mile

12 Alternating DB Snatch - 50/30 (Rx+: 70/50)

6 Alternating Single Arm Devils Press - 50/30 (Rx+: 70/50)

Mobility: Legs/Lower Body