(Practice / Gymnastics)
Warm-up (15 min)
WOD 1
3 Rounds:
Phase 1: Max Reps of body weight Bench Press (Women’s goal = 75+% body weight)
30 second transition to pull-up bar.
Phase 2: Max Strict Pull-ups or Chin-ups (MOD = Chin over bar hold for seconds)
Rest 2 minutes
(Score = total reps completed) (1 second = 1 rep)
WOD 2
5 Rounds of QUALITY REPS on the 2:00 (10 minutes total)
50 Double Unders (choose lower number based on experience level)
15 MB Ab-mat Sit-ups
10 MB Torso Twists/side (20/14)
