Tuesday, May 16, 2017

“If it doesn’t challenge you, it doesn’t change you.”

051617 WOD

A. Group warmup

5:00 time cap

B. Every 90 seconds for 6 sets:

2 x clean pull with 3-second pause one inch above ground; below knee; above knee; high hang

B. In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of:

10 alternating reverse lunges

6 burpees

4 chest to bar pull-ups

50-meter sprint

Each team will get three stations – one work, one planks and one rests. While Teammate A is completing the couplet, Teammate B is in the plank position, and Teammate C is resting. When Teammate A completes their pull-ups, everyone rotates.