Monday August 21, 2017


Kipping/Butterfly pull-ups

Maybe you can get your first one, link some together, or learn what you need to work on to get a little bit closer!

If you have this skill then try doing 15-30 every 3 minutes for 12 minutes.

WOD: 4 rounds

Run 400 m

50 air squats*

16 minutes

The goal for most of you is a steady pace and a cadence that still allows you to prioritize good technique.

If you consider yourself a true beginner and aren’t sure about this one then scale;

3 rounds

Run 400 m

30 Air Squats

This isn’t meant to be scaled so you can go easy but the opposite! Scaled to encourage intensity and allow for a faster pace

Monday, August 21st, 2017 at 3:39 am / WODS