Gymnastics Bias
Week 4
Day 1)
Warm Up
3rds
Ski 300m
20 band pull aparts
10 single arm upright row (each side)
Strength/Skill
Find 3rm weighted chin up
5×5 Eccentric pull up – pull or jump up, 5sec lower
5×5 Pendlay row (bent over row with bar starting on the ground each rep)
3×6 Bulgarian split squat
WOD
4rds for time (aim is unbroken)
20 wall balls
10 C2B
5 OH squat 60/40kg