THURSDAY WOD

SKILL

A1: Hollow Pull Drill (3×6)

https://www.instagram.com/p/BjfYhcAHwKn/?taken-by=cfgymnastics (3rd drill)

A2: Bar Muscle-ups (3×5)

Scaling: Jumping Bar MU

https://www.youtube.com/watch?v=dx_2XqZRESA

STRENGTH

B1: Strict Lean Away Pullups (3x difficult)

https://www.youtube.com/watch?v=RoROv8t-0mc

Scale as shown in video

B2: Russian Dips (3x difficult)

https://www.youtube.com/watch?v=eGK4cnYFpT0

Scale by keeping feet on floor

METCON

E2MOM for 10 min:

3 Bar MU/Jumping Bar MU

6 Burpees

9 cal Row

RECOVERY

1m Assisted Skin The Cat Stretch

– https://www.youtube.com/watch?v=Zm2XVJH0VDU

1m Barbell Shoulder Flexion Stretch

– https://www.youtube.com/watch?v=7AwigRzELy8