Friday WOD


A. Pull-ups (test max reps, then 2 sets at 50%)
find a method that allows you to complete at least 10 reps. If your 50% is 5 reps or less, do negatives for 5 reps.

banded pull-ups
ring rows
partner assisted

B. Back Squat (4 x 3 @ 42X2)
find a heavy set of 3


4 seconds down
2 seconds pause in bottom
up as fast as possible
2 seconds pause at top

C. With a partner, alternating exercises, complete:

AMRAP x 12 minutes

12 push press
12 toes to bar
12/9 calorie row
push press should be unbroken

scale for toes to bar

-hanging leg raise
-v ups

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