Gymnastics: Pulling + Core

3 rounds of pulling practice, Choose a path to work on, or you may do a combination of movements, just keep it to 3 total rounds.

  1. Bar MUs: 3 x 3; 25 Hollow rocks after each set, rest 2+ mins after each set
  2. CTBs: 3 x 6;  25 Hollow rocks after each set, rest 2+ mins after each set
  3. Pull Ups: 3 x 9;  25 Hollow rocks after each set, rest 2+ mins after each set
  4. Ring Rows: 3 x 12;  25 Hollow rocks after each set, rest 2+ mins after each set.


Attempt to do one set strict or with weight if possible.



WOD: “Hemingway”

13 min AMRAP:

13 Wall Balls 20/14

13 Burpees over the bar

13 OHS 95/65

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