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OUR BLOG

Monday

By Wodify Admin | In WOD | on October 6, 2019

St. Louis – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5/5 SA Ring Rows

5 Up-Downs

5/5 DB Deadlift

5 Up-Downs

then…

2 ROUNDS

8 Kip Swings

6 Scap Pull-ups

4 Jumping Pull-up w/ negative*

Strength

Metcon (No Measure)

EMOM x 12 MINUTES

5 Strict Pull-ups or 5 Banded Strict Pull-ups

Workout

Metcon (5 Rounds for time)

EVERY 3:00 FOR 5 SETS

15/12 Cal Bike

20 Alt. DB Snatch (45/30)

10 Pull-ups

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