CFCody WOD

Gymnastic WOD (9min)
:45 sec ON :15sec OFF
1 - Kip on the rings/beat swings on Pull up bar
2 - Eccentric Pull up - 3-5 sec hold at top, 3 sec descend.
3 - Superman to Hollow roll on floor

Conditioning
15 min AMRAP:
5-7 gymnastic movement of choice
50 Wall Ball
500m row/400m run/(25/20) cal bike

GOAL: 2+ rounds

*Today we are putting our gymnastic practice to work. Choose a gymnastic movement you would like to work on and complete it in todays AMRAP. Incorporate the techniques we have been working on while in a tired setting.

Gymnastic movement options
Bar Muscle ups
C2B pull ups
kipping pull ups
T2B
Ring Muscle ups

*Remember, the KIPPING mechanics DOES NOT change for any of these movements.

PureFit WOD

Row Capacity work
:15 sec @ 100% effort :45 sec @ Baseline effort
8-10 rounds

100% effort: remain at FULL effort for the stated time frame.
Baseline effort: we found our Baseline last week with our 2000m row. Decrease pace for stated time frame.

Conditioning

15 min AMRAP:
5 Pull ups
250m row/200m run
30 Wall Ball
250m row/200m run

*Goal: use this time to find an above Baseline pace to maintain for the row during the workout. Choose to row at least 1 of the given times to test your effort.