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WOD April 4, 2018 (Wednesday)

Skill Work: Tabata Kipping Pull Ups

If you want to make it a little more challenging go ahead and do chest to bar, ask a coach about butterfly pull up progressions as well!

Strength: EMOM 10 Minutes of

  • 2 rope climbs on odd minute
  • 4 HSPU on even minute

RX+: STRICT HSPU/ LEGLESS ROPE CLIMBS

Score will be number of rounds where all work was completed if you were able to complete 2 rope climbs and 4 HSPU on all the rounds your score will be 10.

 

WOD: For Time -CAP 16 Minutes:

  • 50-40-30-20-10 Calorie Row**
  • **: 400 meter run after each round

RX+: USE A WEIGHTED VEST, IT’S TIME TO GET READY FOR MURPH!

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