Week 3 of 2019 and another big benchmark hits us early in the year. ‘Nicole’ will challenge your grip strength, and muscle endurance in your upper back and shoulders, with the added stimulus of a high cardio respiratory output from all the running you need to do when your pull ups fail. A fantastic way to test your high bar gymnastics.

Gymnastics

EMOM 15

2/3 Bar Muscle Up

5 m Handstand Walk

10/10 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.