October 10, 2020

Posted By: Christi

8am-10am: Open Gym
10am: Group WOD

5 rounds, each round for time, of:
Sled Drag, 135/95 lbs, 100 m
Plate Overhead Lunge + Lunge + Squat, 45/35 lbs, 50 ft
3 Pull-ups
3 Chest-to-bar Pull-ups
3 Bar Muscle-ups

Rest 1:30 between each round.

Tapping into a bit of intensity if you want it today but if you still need some recovery don’t set the clock for this one and just get to work. Plate work should be a bit challenging due to the mobility aspect more than the loading. Adjust loading and/or positioning as necessary for quality of movement. The gymnastics complex is a great way to work on your kip swing and it’s application to each movement variation.

Post Workout
:90sec Pigeon Stretch
:90sec Couch Stretch