Tuesday, Jan. 22, 2019

Nikki at the top of her legless rope climb. Great job to all of you for getting out of your comfort zones and learning new skills!

012219 WOD

A. Group warmup

B. Movement prep

C. 10:00 AMRAP

40 bar-facing burpees

30 overhead squats (135/95)

20 pull-ups

10 deficit handstand push-ups (45# plates / 25# plates) (If using an AbMat, level with 25# plates on either side, then stack either 45s or 25s atop for RX)

>> On-Ramp

8:00 AMRAP

10 burpees

5 overhead squats

10 ring rows

5 DB seated presses

D. Every 3:00 for 15:00

3/2 kipping pull-ups + 4/3 chest-to-bar kips + 5/4 strict pull-ups OR 4 eccentrics + 4 ring row or band assist

>>Modifications will be given