WOD

The WOD is up! Thu, 9/27/2018 CrossFit Pull Up Progression Day 2 Week 4. 1. Max Effort Pull Ups. Begin with Strict and finish with kipping. 1 Set without letting go of the bar. 2. 15 Kipping Pull Up + 5 count Tempo Down. Perform with band if necessary. (For Ring Rows Option 25 Reps Total) 3. 36 Bentover BB Rows Push Press Push Press EMOM: 12 0:00-4:00- 5 Push Press 4:00-8:00- 3 Push Press 8:00-12:00- 1 Push Press Build up every set. 5 Rounds for time: 9 Shoulder to Overhead (155/105) 12 Toes to Bar 15 Wall Balls Then 100 AbMat Sit Ups Cash Out Thu, 9/27/2018 MarbleFit For Time: 50 AbMat Sit Ups 1000m Row. 1 Minute Rest 50 Hand Release Push Ups 75 Wall balls 1 Minute Rest 50 Lunge Steps (25 each) 30 Cal Assault 1 Minute Rest 50 Ring Rows 100 Double Unders ____ Squat 6 x 6 ____ Tabata Wall Sit https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/27/2018#autoOpenWod=t #wodhopper