Workout of the Day

1. WOD (25:00-41:00)
Every 2 minutes for 8 sets:
10 Thrusters (95lbs/65lbs)
10 Bar Facing Burpees
*Score is your slowest round.

2. Gymnastics Skill (41:00-60:00)
1) Rest 5 minutes after the workout

2) Pull-ups and Muscle Up Skill
2×10 Beat Swings on Bar
3x 3-1-3 Swing and Pull Drill on Bar
2×10 Swing on Rings
3x 3-1-3 Swing and Pull Drill on Rings
** Use False Grips!!

3) Depending on ability finish with:
Max set of strict muscle-up
1 Strict muscle-up attempt + Max set of strict pull-ups
1 Strict pull-up attempt + Max set of strict ring rows
** Use False Grips!!

Post your scores to the Whiteboard.

Today’s session will focus on hard interval training. Challenge yourself to really push the speed. Goal is for the athlete to maintain a pace through the intervals with no less than 15-30 seconds of rest each round. There will naturally be a little fall off, however, use the 5 tested reps in the warm-up as a gauge. Have fun with the gymnastics skill work at the end of the session and focus on quality of movement.