Wednesday, August 22nd 2018

Warm-Up
400m Run
10 Alt Iron Cross
10 Cat/Cow
10 Push Up to Pull Throughs
10 Supermans
:20s Left Side Plank
:20s Right Side Plank


Strength/ Skill:
4 Sets
2 Strict Chest To Bar
3 Strict Pull Ups
4 Kipping Pull Ups
5 Toes to bar
::Rest 2 Minutes::
*Attempt Pull-Up Bar Complex Unbroken For All Sets
Scale: 5 Slow Assisted Pull Ups + 5 K2E, Or 5 Slow Descents + 5 K2E

Prep to WOD
3 Sets
3 Slow Overhead Squats
Rest 1 Minute
*Empty Barbell Only
(5 Secs UP, 5 Seconds DOWN. This should burn a little.)

Workout of The Day:
For Time:
Every 3 Minutes for 18 Minutes
15 Calorie row
10 Overhead Squats (95/65)