WOD – 228.3 –

Durability

1 Minute per Movement x 1 Round

Straight Arm Banded Pulldown

Banded Triceps Extension

Band Pull-apart

Skill/Strength

Practice and Warm up all movements for the WOD

WOD

1 Round

15 Strict Pull-ups (Rx+ 15 Ring Muscle Ups)

30 DB Reverse Lunges (50/35)

15 Strict Handstand Push-ups

30 DB Box Step Overs (50/35# & 20/20″)

15 Kipping Pull-ups (Rx+ 15 Ring Muscle Ups)

30 DB Reverse Lunges (50/35)

15 Kipping Handstand Push-ups

Athletes, the DB Reverse Lunges are alternating w/ DBs held at shoulders and the DB Box step overs have DBs held that your sides. Athletes should scale the strict gymnastics work with some less challenging strict work but don’t replace the strict work for more kipping work.

Scores from Monday

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