A: Gymnastics Strength Builder: As Many Good Quality Reps As Possible in 7 Minutes: Option A= Strict Ring Muscle Ups (Cap of 15 reps) Option B= Strict Pull Ups (Cap of 30 reps).

• Don't rush your way through this. Hit the reps with your best form ever.
• False grip required on the rings
• Full lowering down to straight arm extension at end of each pull up (i.e.: no "dropping from the top").

. B: WoD Every 3 Minutes For 5 Rounds (15 Mins): . 9 Push Jerks ("Heavy", you choose the kg) 12 Chest To Bar Pull Ups     .   . Post number of reps in the gymnastics work and then your split times in the WoD to Beyond The Whiteboard.

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AM & Lunch

PM classes

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