Workout of the day

WOD

pull up

Kipping Pullups (3 x 5-10)

No Rep Pullups (3 x 5-10)


Pull-ups (3 x 5-10)

Chest-To-Bar Pull-ups (3 x 5-10)

Metcon (Time)


4 rounds for time (goal is negative splits)

8/8 Hang DB Snatch (Medium Weight)
12 Burpees to 6"
Run 400m
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ladies running

Deadlift (5RM)

Strict Pull-Ups (Max effort unbroken)

Metcon (Time)


15-12-9 for time

DB Thrusters (Heavy)
T2B
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man doing pull up

Metcon (AMRAP - Rounds and Reps)

24min AMRAP 20 Double Unders (work skill) 10 Plank Shoulder Taps (scale up to HS transitions) 6 High Hang Muscle Snatch AB or ROW 12/9 Cals

Krok Rows (4X 8/8 (rest 1 min))

One Arm KBS (4X 8/8 (rest 1 min))

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kid giving athlete hi five

Shoulder Press (5RM)

Back Squat (5RM)

Metcon (Time)

6 min AMRAP 6 Burpee C2B Pullups (Scale up to 3 Burpee MUs) 12 WBS (Heavy)
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