Pump House

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OPEN – PERFORMANCE – FITNESS

Pump House

15-12-9-6-3
Strict Ring Dips
Strict Pull-Ups

1 Shuttle Run = (4 total, cones will be set up)

·      Working the combination of strict gymnastics and mono-structural cardio in “Pump House.”

·      Should be a movement that they could get at least 9+ repetitions of each unbroken when fresh. If not running, perform a 250 Meter Row or 15/10 Calorie Assault Bike.

Fitness & Performance - Box Dips or Dmb on Tall Boxes

Recovery: RUN-BIKE-ROW

ROMWOD/Crossover Symmetry

Zachary Hamilton