Thursday 8/22

Fitness


Gymnastics

Every 2 minutes for 4 sets

10 strict pullups

10 ring dips


WOD

"Soup Nazi"

For time

30 hang squat cleans (95/65)

30 assault bike calories


Performance


Gymnastics

Every 2 minutes for 4 sets

10 strict pullups

10 ring dips


WOD

"Soup Nazi"

For time

30 hang squat cleans (115/75)

30 assault bike calories


Competition


Gymnastics

30 ring muscle ups for time

-10 minute cap


WOD

"Soup Nazi"

For time

30 squat cleans (155/105)

30 assault bike calories


Notes:

We will start the day with some strict gymnastics work for fitness and performance and with a gymnastics benchmark for the competition group.  The workout is a burner where the goal is to go hard and try to hold on to the pace at the end. Try to string the cleans together as best as you can and push it on the bike.