Some fun and challenging gymnastics skills to work on then the long awaited return of benchmark ‘Nicole’ examines your grip strength and kipping mechanics. Bands can be used  as a scaling option however the pull ups need to be strict.

Strength/Skills 

OTM 10

Odd : 30 sec HS Walk/ Hold

Even : 30 sec Pistol Squat

WOD

” Nicole ”

AMRAP 20

Run 400 m

Max Pull Up

* as many reps as possible in one set. Must run when the athlete drops off the bar.