TUESDAY

This is a long wod.

We will be time capping at 25 minutes. Take a look at the second fitness option. If you are intimidated by these numbers, this is an excellent option.

STRENGTH

Superset

10-8-6-4-2

Bench Press

Strict Pull-ups

Use 135/75 or 50% of 1 rep max

METCON

OPEN

27/21/15/9

Calorie Row

Wall Balls (20/14)

Chest To Bar Pull Ups

*400 Meter Run after each round

PERFORMANCE: Pull-ups

FITNESS: 14/10, Ring Rows, 200 meter run

Fitness AMRAP: Another fitness option is to make this wod an AMRAP and to cycle 12/8 Cal row, 12 wall balls, 12 pullups or ring rows and a 200 meter run