Thursday 8/8

Fitness


Gymnastics 

1 max set pullups


WOD

"Rafiki"

3 rounds for time

20 hang cleans (95/65)

40 wall balls (14/10)


Performance


Gymnastics 

1 max set pullups


WOD

"Rafiki"

3 rounds for time

20 hang cleans (115/75)

40 wall balls (20/14)


Competition


Gymnastics 

1 max set chest to bar pullups


WOD

"Rafiki"

3 rounds for time

20 hang cleans (135/95)

40 wall balls (30/20)


Notes:

We will start the day by finding a max set of kipping pullups.  Get warmed up well and give it your best shot to try and set a new PR.  For the workout pick a weight that you can cycle through the hang cleans fairly easily fresh.