WOD

Tuesday, April 10th

04/10/2018

Warmup:

5:00 Double Under Practice

-then-

Banded Shoulder Stretching

Skill:

'Pullups'

I) Review movement and proper technique then choose based on skill level:

  • Advanced: Strict Pullup + :10s Hold Over Bar + :10s Negative
  • Intermediate: Jumping Pullup + :05s Hold Over Bar + :05s Negative
  • Beginner: False Grip Ring Row + :10s Hold @ top + :10s Negative

Superset each set with either 10 Abmat Situps or 10 GHD Situps - you can weight them if you're feeling frisky!

WOD:

4 Rounds for Reps:

AMRAP in 3 minutes of:

  • 9 Hand Release Pushups
  • 15 Ball Walls (20/14)
  • 21 Double Unders

REST 1 MIN

Extra Work:

5 RFT:

  • 15 Cal Row
  • 15 Front Squats (95/65)