Accessory
Gymnastics Skill Session
Today we're taking 10 minutes to work on form/efficiency and warm-up for the workout ahead. Break into small groups based on ability and practice at the appropriate level below.
Level 1: Kip Swings and Jumping Pull Ups
Level 2: Kip Swings and Jumping Bar Muscle Ups
Level 3: Box Bar Muscle Ups OR Chest to Bar Pull Ups
Level 4: Bar Muscle Ups

Advanced athletes can alternatively choose to practice Strict Bar Muscle Ups or Pullovers.

WOD
"Pit Now!"
Every 5:00 (5 sets)
500/450m Row
7 Bar Muscle Ups
25ft Handstand Walk (Scale 2 Wall Walks)

*Score is slowest set