“You are more powerful than you think you are. Act accordingly” – Seth Godin
Primer: 3 Rounds
5 Inch Worms
10 Abmat Sit Ups (no arms)
5 Strict Pull Ups
200M Row
Gymnastics Conditioning
0-5 Minutes
3 Strict HSPU (1 Wall Walk)
15s Hanging L-Sit (12 Sit Ups)
5-10 Minutes
3 Tempo Strict Pull ups – 3s up | 3s Down | ( 5 Tempo Ring Rows)
15s Freestanding HS Practice | (15s HS Hold or 30s Plank)
WOD: Leadfoot
AMRAP 4
27/21 Cal Row | 27 burpees | 27 Chest to Bar Pull Ups
Rest 4 minutes
AMRAP 4
21/15 Cal Row | 21 Burpees | 21 T2B
Rest 4 Minutes
AMRAP 4
15/10 Cal Row | 15 Burpees | 15 Pull Ups
Performance: 15 Chest to bar | 15 T2B | 9 Pull Ups
Fitness: 45s Hold Above the Bar | 21 T2B Attempts | 15 Vertical Ring Pull Ups
Fit Light: 27 Vertical Ring Pull Ups | 21 Knee’s to Chest | 15 Ring Rows