WOD 4/3/2018


Published April 3, 2018


PreWod

Warm Up- Gymnastics
500m Row/.5 Bike/400 Run

Then

3 Rounds
5 Strict Pull up or progression
5 Strict HSPU, Neg, Push or progression
10 Single Leg Step Ups (pistol progression)


MetCons

Front Squat and Pull Ups

3RFT
5 Front Squats(~65%)
5-20 Pull Ups

*Pull Ups based on skill to improve intensity

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