‘Nastics today builds capacity in upper body pulling and pressing. Emphasis on movement quality and control, not speed. The conditioning is a faster shorter metcon with skill and aerobic fitness a good advantage.

STRICT GYMNASTICS A
Part A
for quality
100% of ME S/HSPU
100% of ME S/PLU
Rest 1:00
80% of ME S/HSPU
80% of ME S/PLU
Rest 1:00
60% of ME S/HSPU
60% of ME S/PLU
Sets do not need to be U/B

GYMNASTICS B
7:00
For quality
2 Pausing Horizontal Ring Rows (3s Chest to Rings)
4 Strict Ring Dips (use bands if needed)
8-12 Alt Pistol Squats

WOD

” Hot Wheels ”

Row 500/400 m

100 Double Under

40 Toes To Bar

Row 250/200 m

50 Double Unders

20 Toes To Bar

CAP 12:00