Skill: Gymnastics complex

EMOM X 5:

1 Bar MU, 3 C2B, 5 sec hanging L-sit (or knees up)

 

Or can be done on Rings:

1 Ring MU, 5 Dips, 5 sec L-sit

 

Scale Options:

S1: 2 C2B, 3 Pull Ups, 5 sec Hanging L-sit

S2: 5 Pull Ups of any kind, 5 sec Hanging L-sit or hanging Knee raise

S3: 4 Negatives, 5 secHanging Knee raise

 

Strength: 

WOD: Death By Clean and Jerks 135/95 (60%)

 

Score = the last minute completed, plus reps in next minute. 

 

-Once you have completed the WOD, run 400m.

Comment