7-22-20
SKILL
EVERY 2:00 FOR 5 SETS…
2-4 Reps of Gymnastic Complex*
100m Jog
*1 Rep = 1 Strict Pull-Up + 2 Gymnastic Kip Swing + 1 Pull-Up or Chest to Bar Pull-Up
(No Measure)
WOD
AMRAP x 5 MINUTES
12 Pull-Ups
12 Box Jumps (20)
40 Double Unders
-Rest 1:00-
AMRAP x 5 MINUTES
9 C2B Pull-Ups
9 Box Jumps (24/20)
30 Double Unders
-Rest 1:00-
AMRAP x 5 MINUTES
6 Up-Down Pull-Ups
6 Box Jumps (30/24)
20 Double Unders
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Foam Roll Back and Lats
(No Measure)