Workout of the Day

Workout of the Day


For those that cannot kip, work on Kipping Skill for 10 Minutes. For those that have, complete strict pull up and kipping pull up max.
Strict Pull ups (3 sets of Max Strict Pull-Ups)
Kipping Pull-Up (1 set of Max Kipping Pull-Ups) (Weight)
butterfly is allowed
Metcon (Time)
2,000 Meter Row (or 1 Mile Run)
50 KBS (1.5/1pd)
40 Alt DB Snatches (45/30)
30 Push-Ups
20 Burpee Box Overs (24/20)
1,000 Meter Row (or 800 Meter Run)

Rx+ (2pd/1.5pd) – (50/35) – (30/24)

TC 30 Minutes – Athletes MUST STOP working at the TC!

*First 8 people to class get dibs on row option.

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