Bedlam Thursday

by | Feb 8, 2018 | WOD

  1. OPEN GYM – OPEN WOD reveal
  1. B) LOW AND SLOW @ 75% conversational pace

400m row

2:00 box step ups

1:00 singles

:30 Dual KB OH walk

:30 Dual KB front rack walk

 

  1. C) Gymnastics focus: Bar Muscle Up

4 rounds for quality NFT

10 Banded hollow lat pull down

7 Floor transition

10 weighted hollow rocks

7 Bar MU tension drlll with a 2 sec pause at top