WOD for Tuesday, Jul 16, 2024

Chin ups

RX
Build to daily/technical heavy 3
in 10 minutes
+ 3 x 3 @80% of H3
Every 2 min

Scaled
Build to daily max unbroken Chin Ups (Bodyweight, banded, low bar)
in 10 minutes
+ 3 x @50% of the reps
Every 2 min

Gymnastics conditioning

EMOM16
1. RMU / C2B / Pull Up / Kipping
2. SHSPU / KHSPU / Box HSPU
3. CO's / DU's / SU's
4. Rest

Accessories

9 x 20 sec on / 20 sec off

1. Bicep Curls
2. Banded tricep extensions
3. Hollow hold