WOD

The WOD is up! Tue, 9/4/2018 CrossFit Pull Up Progression Day 1 Week 1. 1. Max Effort Strict Pulls with or without a Band. (Green Band Max) --- With out Band (2 Sets of 10 Jumping Pull Ups) 2. 3 Sets Chin over Bar Hold 5 Count and Negative down 5 Count. 3 Reps 3. 2 Sets of 15 Ring Rows. Jerk 70% 4 sets of 2 Hold the catch on the second rep. ___ Heavy Single for Day For Time: 100m Sprint 35 Calorie Bike 45 KB Swings 55 Box Jump Overs 65 AbMat Sit Ups 100m Sprint Tue, 9/4/2018 MarbleFit EMOM: 20 Minutes 1. 12/10 Cal Row 2. 30 KB Swings 3. 15 Coffin Sit Ups 4. 25 Hand Release Push Ups 5. 100m Sprint ___ Super Set - 5 Sets 12 Bench Press 12 DB Bench Press 1 Minute between sets ___ Body Building 3 Sets each 20 Reps Skull Crushers Cuban Press AbMat Sit Ups 1 Minute between sets. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=09/04/2018#autoOpenWod=t #wodhopper