Whats YOUR Focus? – CompetitorWOD

Oct 2nd, 2017

Category: Competitor

Whats YOUR Focus? – CompetitorWOD

Tom – Monkeying Around

Warm-up
If able work up the back squat and DB Press and get right into the EMOM. Be done in time to hit to jump in for the class WOD. Gymnastics work can be done after.

Accessory- Scap Work
2×15
Bandy Pull-aparts
Pronated Ring Rows

Skill
Rope Climbs

WOD
5 Rounds
400m Run
10 Burpee Pull-ups
10 Pistols
2 Rope Climbs

Pick one of the following:

Strength Focus
EMOM16
ODD- Box Squat with chains – 3 Reps
Even- 5 Seated DB Strict
Press

Gymnastics Focus
EMOM 10 1 legless rope climb
Regional – Odd minutes
Open – use legs