Community WOD (10:00am)

Partner Workout – 15 Minute AMRAP:
40 Calorie Row
30 Jumping Squats
20 Burpees
10 Box Jumps
*1 Partner working at a time, break up reps however you’d like

Endurance WOD (7:45am)

Partner Workout – 30 Minute AMRAP:
50 Calorie Row
40 Jumping Squats
30 Burpees
20 Box Jumps
10 Pull-ups
*1 Partner working at a time, break up reps however you’d like

Floor Press

3×10
*Build throughout. These are high volume, so shoot for up to 75% of bench press 1rm

Negative Pull-ups

Jump or use a box to get chin over the bar, then lower as slowly as possible to full arm extension. If you drop all the way down in under 5 seconds, add a band or two to assist. Use lighter bands than you tested your strict pull-ups with.

3 Sets of 3, alternate w/floor press
*Score is max seconds on the negative

Gymnastics Cycle Beginning

Last week, we tested our pull-ups and push-ups. For the next several weeks, we will be doing gymnastics strength & skill work on Monday’s & Thursdays.

Front Squat 5-3-3-2-1

Front Squat for load:
#1: 5 reps @ 65%
#2: 3 reps @ 70%
#3: 3 reps @ 75%
#4: 2 reps @ 80%
#5: 1 rep @ 85%

Core Work

3 Rounds:
15 GHD Hip Extensions + 15 Second Hold at the top (last rep only)
15 V-ups + 15 Second Hollow Hold (last rep only)

If GHD is unavailable or not comfortable with hip extensions, perform supermen.
Hip Extension Video: https://www.youtube.com/watch?v=ZRar3mBCdmA&t=81s

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