Pull-up Ladder 1-6 reps 2x
Workout (for time)
Ab Bridges 30/30 4x
Front/Rt Side/Lt side/Front
Chad leading the 6pm group through the “warm down.” 2 min hold is a good starting place…
Notes: This workout is a combination of a Complex exercise and gymnastic exercise. When I wrote it, I was thinking <5 min…didn’t work out that way but that’s ok.
The idea was to do a workout that would be really fast and super high wattage and push the “power” energy system after spending a little time in the oxygen system, but this one turned into more of a middle energy system WOD and a little too technical for everyone. That is my fault. The combo of the two most technical lifts we do, should not have been done. I am sorry, I thought it was light enough to work through the lift…I learned a very valuable lesson last night. We just aren’t ready for it yet.
On a positive note: A man I highly respect and admire just released his new book, you can find more here, you can expect that I will be ordering it today for myself and I recommend you do the same!