Performance
WOD 1
4 Rounds
10 – 15 Pull Ups
(1 – 2 Minute Rest)
4 Rounds
2 RMU
4 Ring Dips
(45s Rest)
*Remaining time kipping movement practice
WOD 2
2 Rounds of
12 – 9 – 6
Chest to Bar Pull Ups
TTB
Row Cals
11 Minute Time Cap
Fitness
WOD 1
EMOM20
Minute 1: 8 – 10 Ring Rows (Elevated)
Minute 2: 30s L-Tuck Hold
Minute 3: 6 – 8 Strict Pull Ups
Minute 4: 20 Stalder Leg Lifts
Minute 5: Rest
WOD 2
2 Rounds
12 – 9 – 6
Pull Ups
K2C
Row Cals
11 Minutes
Home WOD
‘As Fast as Possible’
55 – 44 – 33 – 22 – 11
Air Squats
Odd Object Swings
Butterfly Sit Ups