Fitness
Gymnastics
10 minute EMOM
2-6 strict pullups
WOD
"The Puffy Shirt"
4 rounds for time
20 alternating db snatches (35/25)
20 alternating db box step ups (35/25)
20 pushups
Performance
Gymnastics
10 minute EMOM
2-6 strict pullups
WOD
"The Puffy Shirt"
4 rounds for time
20 alternating db snatches (50/35)
20 alternating db box step ups (50/35)
20 hand release pushups
Competition
Gymnastics
10 minute EMOM
2-6 strict pullups
WOD
"The Puffy Shirt"
4 rounds for time
20 alternating db snatches (70/50)
20 alternating db box step ups (70/50)
20 hand release pushups
Notes:
We will start the day working on some strict pullups. Pick a number that you think you can hit for all 10 sets. In the workout the goal is to do the sets unbroken for as long as you can so pick a dumbbell weight that you can move fairly well.