Thursday’s WOD

Warm-up:

4 Sets:
0:15-0:30 Active Hang
5 Strict Pullups or Ring Rows
15 Superman Extensions w/pause @ top

Gymnastics:

16:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency)
-L Rope Climb
-Strict Legless Rope Climb from Seated
-Strict Legless Rope Climb from Standing
-Legless Rope Climb
-Rope Climb w/Legs
-Long, Medium, or Short Rope Pull (3-5/side per set)
-Lying-to-Standing Rope Climb

WOD:

AMRAP 20:
10 Clean & Jerks, 115#/75#
10/8 Chest-to-Bar Pullups
0:30 Rest

Extra Work:

Power Clean 15×1 EMOM
Reps 1-6: 60%x1x2, 65%x1x2, 70%x1x2, 75%x1x2
Reps 7-12: Work at athlete’s discretion between 75-82.5%