Double WOD

Competition Class

Strength

CanWest Prep

GYMNASTICS

3 Rounds not for time:
2 Strict MU (use band or spotter)
3 Tempo Ring Dips (2/2/2/2)
1 Front Roll
1 SLOW negative MU
1 Skin-the-cat
1- 5sec back lever tuck
1-5sec front lever flat tuck hold (extend 1 leg if poss)
3 L-sit pull-ups

7x1 Free Standing HS Hold
3 sets to walk as far as possible on your hands
(rest 90s b/w)

UPPER STRENGTH

E2M14M
odds: 2 Bench Press @ 55% + bands
evens: 5 pendlay rows with 2sec pause @ chest

5 sets
5 Rope Pull-ups with tap
11 kippping Ring Dips
Rest 90s

CONDITIONING
12 Rounds
20/15 Cals
Rest 1min between efforts
Note total time

MetCon

For time:

400m 1-arm OH DB/KB Walk 53/35

*switch as needed

4 Rounds for Time:

Run 400m

15 Thrusters 95/65

15 Pull-ups

20min time cap