WOD 190317

1. MOBILITY

  • Banded lat pulldown (front & side)

  • Yoga wall L-sit

2. WARM UP

2 rds:

  • 20 box step-ups

  • 20 hollow rocks

  • 10 ring rows

3. GYMNASTICS 1

3min warm-up then 9mins:

  • Find max rep unbroken pull-ups benchmark (any style)

* "unbroken" means not coming off the bar

4. GYMNASTICS 2

EMOM 9:

  • 30~45s chin-up hold (at top position)

  • 30~45s HS hold

  • 20~30s Rings L-Sit / L-Sit between boxes

5. WOD

EMOM 15:

  • A Man Makers (2x15/10)

  • B DB S2OH (2x15/10)

  • C BBJO

  • D Row (cals)

  • E Rest