In WOD

06242020

Gymnastics
Weighted Strict Pull Ups (x3-4 @ 21X0)
Scale- Strict Pull Ups, Negative Pull Ups
Jump to chin over bar, 4 seconds down

rest 30 secs
Wtd Pistols, Pistols, or Wtd. Step-ups 20″ (x10-12 alt reps)
perform any pistol progression for today if needed
rest 30 secs
Hollow Hold (x30 sec + 15 sec Superman Hold)
rest 1 min
x4 sets
Metcon (Time)
Metcon

Performance:

For Time
60 Cal Row
45 Wall Balls 20/14
30 T2B
15 Burpee Pull-ups

Sport

For Time
60 Cal Row
45 Wall Balls (20/14
30 T2B
15 Ring Muscle Ups

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