WOD Thursday April 21st

Warm up: 50 Kettlebell figure 8’s

1. Pullups: pick a number and hit it every minute on the minute for 8 minutes

Kipping, strict or weighted

2. With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.

Gymnastics Workout

Warm up:

3 rounds:
10 GH raises, 10 push ups, 10 Toes to bar

Skill/Strength:
1.) HSPU’s – 5×5
2.) Pike ups on rower – 5×8

Workout:
15 min AMRAP
5 HSPU’s
5 Pull Ups
5 Toes to Bar