Gymnastics Strict Strength:
Every 3:00 x 5 Sets
– Unbroken Set of Strict Pull-Ups @ 50% of Unbroken Set
+
8-10 Ring Rows @ challenging unbroken position
WOD:
“Into the Fire”
Every 3:00 x 4 Sets, Alternating Stations
Station 1:
15/11 Calorie Echo Bike or 18/14 Calorie Bike Erg
10 Devil’s Press
Station 2:
15/12 Calorie Row
15 Line-Facing Burpees
Dumbbells: (2 x 35/25lb, 15/12kg)
Level 2:
Station 1: 12/9 Calorie Echo Bike + 10 DB Devil’s Press (2 x 25/15lb)
Station 2: 12/9 Calorie Row + 12 Line-Facing Burpees
Level 1:
Station 1: 10/7 Calorie Echo Bike + 10 Single DB Devil’s Press (35/20lb)
Station 2: 10/7 Calorie Row + 10 Burpees Over Line (Step-Back Allowed)
Competitor:
50/35lb, 22.5/15kg