WOD 13.09.19

A) TEST :
Max unbroken strict pull ups

B) Strength for Gymnastics :
EMOM 20′
min 1 (40″/20″) : negative/ iso pull ups
– 3″ at the top
– 3″ to go down
– 3″ at the bottom (bras tendu, épaules actives)
min 2 (40″/20″) : dumbbells/barbbell biceps curl
min 3 (40″/20″) : dumbbells/barbbell bent over row
min 4 (40″/20″) : 5 + 20″ support shrugs on parallette

C) Metcon :
AMRAP 8′
100m run (or fast walk)
3 wall walk
5 roller abs (with barbbell)