WOD

Tuesday, April 9th

04/09/2019

WARMUP:

 

AMRAP x 10 minutes: (grab 1 light KB & 1 moderate DB)

 

10/8 Calorie Row

 

30’ Filly Lunge (Right arm)

 

30’ Filly Lunge (Left arm)

 

60’ Shuttle sprints

 

 

 

Pullup Progression: Perform 5-8 reps each of:

 

Scap Pullups

 

Kip Swing

 

Dynamic Kip

 

Dynamic Kip + Knees Up

 

Single Pullups

 

Connecting Pullups w/ Push-Away

 

 

 

Review/Warmup KB Front Rack Lunge

 

 

 

WORKOUT:
FOR TIME
40-30-20-10
KB Front Rack Lunge (53/35)(35/26)
15-15-15-15
Pull-up
40-30-20-10
Calorie Row