11 Sep 14

Posted: September 10, 2014 by House of Bross in Workout
Tags:

Warm up
Beginner
Upper-body pulling
5 sets of:
1. Ring Rows x 5
2. Dead-hang pull-ups x 5
(band assisted if necessary)
Core/low back
3 sets of:
1. Tuck L-hang x 10 seconds
2. Kettlebell swings x 10

Intermediate
Upper-body pulling
3 sets of:
1. Dead-hang pull-ups x 5 (add weight if necessary)
2. Ring Row with feet on a box x10. You should be parallel to the ground
3. Kipping chin over bar pullups x 10. This means I want you chin to finish in front of the bar not behind it but higher than the bar.
Core/Low Back
3 sets of:
1. Tuck L-sit on the rings x 10 seconds
2. Kang squats x 10 reps

Work any Gymnastic skill you want to improve on until :15min left in class

WOD
4 min AMRAP
10 Box jumps
5 Pull up
Rest 1 minute
Repeat AMRAP

*work C2B if you have them

Cool down
2 ROUNDS:
10 Shoulder dislocates
10 Bridge Ups
10 Skin the Cats

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