Workout of the Day

Tues 11-7-17

This Week’s Training – ** RSVP **

Athletics WOD

A. 4 rounds for time:
Run 400m
50 squats
rest 1min between rounds

B. 4 sets:
10m HS Walk
15 V-Ups

Fitness WOD

3 RFT Each with Partner:
Row 300m
21 WallBall 20-10/14-9
15 Burpee

Partners alternate full rounds


Strength WOD

A. Deadlift 5×3 @80% – E2M

B. Complete 4 sets of:
Strict CTB Pullups
Kipping/Butterfly CTB Pullups
Kipping/Butterfly COB Pullups

Scale with a band as necessary. Sets must be done unbroken without leaving the pullup bar. To complete a set you must hit the same number of reps on all three variations of pullups. If you did this workout last week try to add one rep to at least one of your sets vs. last week.



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