23 August 2019 - WOD


A) Gymnastics Skill
Kipping / Butterfly pull-ups

B) Strength / Conditioning
Every 90 seconds for 18 minutes alternate between:
10 Push press @ 80% of 10RM
5-10 Pull-up

*Add 1-2 reps to each round from the last session
*Rx+: Chest to bar pull-ups - If you are focused on the Open, do this!

C) Accessory
2-4 sets:
30 second side plank (right)
30 second weighted side bends (hold weight left hand)
30 seconds single arm overhead carry (hold weight left hand)
Repeat on the opposite side