WEDNESDAY // 2.16.2022

CFW WOD

(1) GYMNASTICS SKILL
For Quality (12 min)
3 sets
3-5 Kip Swings
3-5 Kip Swings (Coming out of the top of a pull-up)
3-5 Kipping Pull-ups / CTB (Use bands for assistance as needed)
+
3 sets
25 sec Hollow Hold
25 sec Arch Hold
+
1 set of max strict pull-ups OR horizontal ring pull-ups

Note: The focus of todays workout is to maintain body control. Focus on moving with perfect form. Focus on creating arches with your body rather than angles. For the complex, feel free to make the complex more challenging if you already have a kipping pull-up.

(2) WOD
5 Rounds – For Time (12 min)
50ft of Broad Jumps
12 Toes-to-bar

Note: The goal of this workout is to build strength in your core and legs. Focus on moving consistently and with good form.