Skill

Tabata Ring Support Hold

Rest 1 Minute

Tabata Hollow Rock

Maintain each position as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good work in based on your ability.

WOD

AMRAP in 15 Minutes
50 Sit-Ups
50 Double Unders
10 Strict Pull-Ups

Workout Notes: Today’s workout falls into the aerobic domain but we have a movement that will be a strong effort strength movement for most athletes. Similar to our strict press workout on Tuesday strict pull-ups require a large amount of upper body strength and stamina. Do your best to avoid generating vertical momentum  by kipping or compensating with your body. Strict movements increase in difficulty with fatigue so just rest a little more when you get tired rather than progressively scaling.  Use this opportunity to practice a large dose of double unders if you do not already have the movement mastered. First scale to a lower total volume before switching to single unders.