Main – WOD

Metcon (No Measure)

Four sets of:

Press x 6 reps @ 75% 1RM

Rest 90 seconds

Dumbbell Walking Lunge x 20 steps

Rest 90 seconds

Shoulder Press

Front Rack Lunge (DB Lunge)

Metcon (Time)

Five rounds for time of:

Unbroken Pull-Ups x Max Reps

Broad Jumps (6′/5′)

Complete 30 total reps each round. So, if you do 20 pull-ups on your first set, you must do 10 broad jumps before returning to the pull-up bar; if you do 10 pull-ups, complete 20 broad jumps before starting the next round. If you can easily perform more than 30 consecutive pull-ups, drop on 29 and do your 1 broad jump before returning to the bar for your second round of max reps pull-ups.

Metcon (No Measure)

Partner bar hang med ball sit ups x 50


Posted in Workout of the day.