THUSDAY WOD

SKILL

A1: High Plank Body Saw (3×8)

https://www.instagram.com/p/BjfYhcAHwKn/?taken-by=cfgymnastics (2nd drill without a bench; feet on floor)

A2: Bar Muscle-ups (3×6-8)

Scaling: Jumping Bar MU

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

W3: 3×5

W4: 3×6-8

STRENGTH

B1: Strict Lean Away Pullups (3x(W3+1-2 reps))

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

Scale as shown in video

W3: 3x difficult

W4: 3x(W3+1-2)

B2: Russian Dips (3x(W3+1-2 reps))

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

Scale by keeping feet on floor

W3: 3x difficult

W4: 3x(W3+1-2)

METCON

9-6-3

Bar MU/Jumping Bar MU

250m Row between rounds