Tuesday, September 25, 2018

Warm up: 3 x’s 100 run, 6 Spider-Man lunges, 3 inchworms, 5 kbs, 5 ghd, 5 hip ext, 5 jump squats, passthroughs, 2 strict pull up.

WOD: For Time
            Run 400m
            50 air squats
            40 kbs 55/35
            30 wallballs 20/14
            20 toes to bar
            10 cleans 135/95
            5 bar muscle ups
            10 cleans 135/95
            20 toes to bar
            30 wallballs 20/14
            40 kbs 55/35
            50 air squats
            Run 400m

Scale for bar muscle ups: 8 chest to bar pull ups. The goal is to get your chest to touch the bar. So feel free to use bands, or do jumping chest to bars if need be. These should not be easy! 😉