Gymnastics control is our focus today. Depending on our proficiency we may need to break early and often. Remember Time Under Tension will yield greater strength gains than swinging wildly to get the rep over with. Our wod stimulus for today is consistent pacing and moderate intensity. Grip fatigue will occur with the number of KB swings programmed so push to fight through and keep moving.


Ascending ladder for 8:00
1 Strict Ring Dip, 1 Strict Toes to Bar
2 Strict Ring Dip, 2 Strict Toes to Bar
3 Strict Ring Dip, 3 Strict Toes to Bar
Continue to add (1) rep to each movement/round until 8:00 cap


” Eggo Waffle ”

3 Rounds
800m Run
50 KB Swings (24/16)
50 Abmat Sit Ups

CAP 30:00