Categories: WOD


A. STRENGTH: Weighted Pull Ups

Five sets of:
2 Weighted Pull-Ups
Rest 30 seconds

Build to a heavy 2-rep, or work across the 5 sets with a challenging but not too difficult weight

immediately followed by…

Five sets of:
30 seconds of Strict Supinated-Grip Pull-Ups, Max reps — Accumulated is ok as long as within the 30 seconds work time
Rest 30 seconds

*For members who cannot pull up, please work with your coaches on progressions.

B. Metcon

3 sets of:

Against a 4-minute running clock:
500M Row
20 Box Jump-Overs 24/20
Double-Unders, Max Reps

Rest 4 minutes