WEDNESDAY // 7.21.2021

CFW WOD

(1) GYMNASTICS
3 sets (10 min)
20 Unbroken Chin-over-bar Pull-ups (Use a strong band)
5+5 Candlestick to Pistol Squat (Refer to the video)

Note: The goal of todays gymastics work is to build upper body endurance and body control. The intent with the candlestick is to learn how to dynamically contract and get into the hollow position.

-Track progressions used-

(2) WOD
3 Rounds – For Time (15 min)
30 Weighted Box Step-ups (1x 50/35lb DB)
30 Alternating DB Snatches (50/35)

– Track total time –

If you are not setup on TrainHeroic and wish to gain access, please click on this survey.