WOD 09.18.19
Gymnastic Strength
For time
50 strict chest to bar pull-ups
Or – 8 min amrap, if unable to complete before
Skill Time
Muscle Up Drills 8-10 Minutes
Metcon
21-18-15-12-9
American KB Swings 50/35#
Burpee Over KB
30 Day Core Strength/Ab Challenge
1. 50 Superman pulses
2. 50 Dragon Flags
3. 25 Weighted Abmat Situps (HEAVY FOR YOU! 100/70/50…)