Pre WOD
8-1 Ladder
Chest to Bar Pull Up
Knee to Elbow
Not for time, focus on form and good kipping on the bar.
8 Pull Ups, 8 K2E, 7…6…Down to 1 Rep.
8 Pull Ups, 8 K2E, 7…6…Down to 1 Rep.
WOD 1:
Three 5:00 AMRAPS
5:00 Amrap
150m Row
10 Push Ups
Rest 1:00
WOD 2:
5:00 Amrap
:30 Plank Hold-Off Hands or forearms
:30 Squat Hold
Cycle through for 5:00
Penalty for breaking a hold, 5 burpee for each break post wod.
Penalty for breaking a hold, 5 burpee for each break post wod.
Rest 1:00
WOD 3:
5:00 Amrap
150m Ski
10 Deck Squat
Score today is WOD 1
Results: 5 rds + 75m
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