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.