Warm Up
20 Prone Y,T,W’s
3 Rounds
3 Strict Pull Ups Or 6 Ring Rows
5 Push Ups
10 Sit Ups
5 Broad Jumps
Strength: Push Press
Every 2 Minutes On The Minute
5 Reps @ 50% Of 1 Rep Max
5 Reps @ 56% Of 1 Rep Max
10 Reps @ 60% Of 1 Rep Max
10 Or More Reps @ 60% Of 1 Rep Max
WOD
3 Rounds
ELITE
7-5-3
Muscle Ups
Toes To Bar
Box Jump Over (30″/24″)
*Rest 2 Minutes
COMPETITIVE
7-5-3
Chest To Bar
Toes To Bar
Box Jump Over (24″/20″)
*Rest 2 Minutes
PERFORMANCE
7-5-3
Pull Up
Hanging Leg Raises
Box Jump Or Step Over (24″/20″)
*Rest 2 Minutes
Stimulus Points
Great Workout To Try Transitioning From One Bar Movement Into Another Without Dropping. Go Hard And You Get A Long Rest.
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Lunge Hold Right
Even Minutes) 30 Seconds Lunge Hold Left
Cool Down & Dismissal
Forearm Stretch
Prayer Stretch