WOD Tue Jan 14

Warm-up

10 Slow Ring Mountain Climbers
30 Seconds Ring Plank Hold

Work

“Part-Time”

3 Rounds:
12 Burpees over Dumbbell
18 Chest to Bar Pull-ups / Jumping CTB

Directly Into...

3 Rounds:
12 Alternating Dumbbell Snatches @ 70/50
18/12 Calorie Bike

CompTrain

Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups
5 Strict Toes to Bar

Minutes 5-10:
1 Wall Walk
1 Gymnastic Complex:
* 1 Strict Chest to Bar Pull-up
* 1 Strict Pull-up
* 1 Kipping Pull-up
* 1 Chest to Bar Pull-up
* 1 Bar Muscle-up

Minutes 10-15:
5 Strict Ring Dips
5 Pausing Ring Rows