WOD - 9/29/17



Skill: Pull-ups

WOD: 15-12-9-6-3

KB swings (Russian) (70/53)


KB lunges (hold in goblet position)

Calorie bike/row

Alternate Swim WOD: 20 min. AMRAP: 25m swim, 12 lunges, 12 push-ups

Post Workout: Pull-up challenge

  • 20 Pull-ups (if you are proficient at pull-ups, these should be strict)

  • Single leg deadlift 3x8

  • Crossover W/T 3x10-12

Challenge of the Week: Fastest 20 cal. row.

*Post score to whiteboard