Performance
WOD 1
20 Minutes to complete…
4 Sets
10 Butterfly/Kipping Pull Ups
30s Rest
4 Sets
10 Weighted Pull Ups
1 Minute Rest
Accumulate 1 Minute of L-Hang Hold
*Remaining time – Work on kipping weaknesses in TTB or Pull Up
WOD 2
AMRAP12
8 HSPU
10 Dble DB Push Press @22.5/15
400m Row/Erg
Fitness
WOD 1
EMOM20
Minute 1: 20/15 Ring Rows
Minute 2: 8/5 Strict Pullups
Minute 3: 30s L-Tuck Hold
Minute 4: 20 V-Ups
Minute 5: Rest
WOD 2
AMRAP12
8 HR Push Ups
10 Dble DB Push Press @15/10
400m Row/Erg
Home WOD
AMRAP18
8 HR Push Ups
10 Odd Object Push Press
50 DU/SU/Jumping Jacks