15 August 2019 - WOD


A) Gymnastics Skill
Kipping / Butterfly pull-ups

B) Strength / Conditioning

Every 90 seconds for 15 minutes alternate between:
10 Push press @ 70% of 10RM
5-10 Pull-up

* Choose a rep number for the pull-ups that you can maintain unbroken across the EMOM, we will be building on this in the coming weeks

* Rx+: Chest to bar pull-ups - If you are focused on the Open, do this!

C) Accessory
3-5 sets:
2/2 Turkish Get-Ups
10 Bent over dumbbell flies
1 minute Single arm farmers carry, right side
1 minute Single arm farmers carry, left side