WOD

Workout of the Day and Specialty Class Programming

friday, september 21, 2018

“ death by pull up”

complete 1 pull up in the first minute

complete 2 pull ups in the second minute

complete 3 pull ups in the third minute

… continue on in this fashion until you cannot

complete the required number of pull ups

CORE ENDURANCE

4 rounds of:

500m row

15 push ups

15 box jumps

POWER HOUR

Rip Day 14

3x8 Hip-Back Ext

5x2 weighted ring dip