Gymnastics Bias
Week 6
Day 1)
Warm Up
3rds
Ski 300m
20 band pull aparts
10 single arm upright row (each side)
Strength/Skill
6×3 weighted chin up
5×5 Elevator Pull Ups (Pause half way up, chin above bar, half way down)
6×3 Pendlay row (bent over row with bar starting on the ground each rep)
3×4 Bulgarian split squat
WOD
For time
21-15-9
Ski Erg Cals
TTB
OH Squat 45/30kg