November 18, 2019

Warm up

3 rounds

10 deck squats

10 pvc shoulder openers

5 pull ups using band/legs for assistance

10 tricep push downs

10 bent over lateral raises

Skill

Pull ups/ pull overs

-pull up in a pike with calves on box using leg assistance

-pull up in a pike with feet on box

-L hang

-pull up in a pike with leg lift off, feet leave box

-L pull up

-pull up to pull over

Wod

Amrap 20

It’s not called gymNICEtics

5 strict hspu

10 pistols

5 strict dips

10 pistols

5 pull overs

10 pistols