Friday 3/29

Bring a Friend

Skill

Kipping-active hang, kip swing

Toes to bar

Pullup

Thruster

Jump rope

WOD

4 rounds for time

10 single arm thrusters

10 pullups

20 single unders

Fitness

Gymnastics

12 minute EMOM

evens-15-30 second bar hang or plank hold

odds-5-10 knee raises or situps

WOD

"Hodor"

4 rounds for time

15 single arm dumbbell thrusters (35/25)

15 pullups

30 single unders

Performance

Gymnastics

12 minute EMOM

evens-30 second bar hang

odds-5-10 toes to bar

WOD

"Hodor"

4 rounds for time

15 single arm dumbbell thrusters (50/35)

15 pullups

30 single unders

Competition

Gymnastics

12 minute EMOM

evens-30 second bar hang

odds-5-10 toes to bar

WOD

"Hodor"

4 rounds for time

15 dumbbell thrusters (50/35 per hand)

15 chest to bar pullups

30 double unders