WOD 10.4.17 Wednesday

Bench Press
5@40% of 1RM
5@50% of 1RM
5@60% of 1RM

AMRAP 7
6 Strict Pull-Ups
9 Front Squats (135/95)

Gymnastics:

Intermediate:
5 attempts at each of the following:
50 ft. broad jump in as few jumps as possible
3 pull-ups as slow as possible
Max set of press to handstands (toes on box?)
Rest as needed between attempts.

* Substitute presses to handstand for the freestanding handstand push-ups.
If you are unable to execute a press to handstand, move to the wall for strict HSPU’s.
Experiment to find the most challenging, yet successful scaling option.

Beginner:
5 attempts at each of the following:
30 ft. broad jump in as few jumps as possible
3 ring rows as slow as possible
Max set of push-ups
Rest as needed between the attempts.

* Use this workout as an opportunity to practice regular push-ups, do as many as you can and then switch to knee pushups to get more reps.
Practice slow ring rows or, attempt one regular pull-up and then switch to ring rows for the next two.