11 July 2019 - WOD

WORKOUT OF THE DAY

A) Gymnastics Strength

Group 1 (with strict muscle-ups)
Every 90 seconds for 15 minutes, 30% of max set

Group 2 (with pull ups and dips)
Every minute, for 14 minutes, alternate between:
False grip chest to ring pull-up, 30% of max set
Strict ring dip, 30% of max set

Group 3 (no pull-ups / dips)
Every minute, for 14 minutes, alternate between:
1-3 Negative chin-up (3 sec hold, 3 sec lower, 3 sec hold)
1-3 Negative ring dip (3 sec hold, 3 sec lower, 3 sec hold)

B) Gymnastics Skill
5-7 rounds
5-7 False grip small ring swings
1-3 Box transitions

C) Conditioning
For time:
800m Run
* This a fitness level workout on BtWB, get after it!