Warm-up

Coaches Choice!

Gymnastics

Strict Pull ups or Chin ups (3 sets Max Effort)

Modify Negatives or Ring L-ring pull ups

Farmer's Carry (3x 200ft)

Plate Farmer carries

Strict Toes-To-Bar (3 Sets of Max Effort)

Modify if needed to Straight legs with SLOW tempo.
Tempo 3/1/3

Extra Conditioning

Make up a WOD 

Hit a workout that you missed this past week.

Mobility

Work on your Mobility
Examples:
-Banded stretches
-Foam roller
-Lacrosse ball
-Static stretching

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