A. Group warm up
B. WOD demo
C. Skill – 15 minutes
Pull up progression – take 15 minutes to work on developing your pull ups
Ring rows / negative ring or barbell rows
Strict pull ups
Weighted pull ups
Banded or body weight negative pull ups
Kipping pull ups
Butterfly pull ups
Rope climbs
D. For time : 12 minute time cap
21-15-9
Box/tire jumps 24/20 RX+ 30/24
KBS (a) 53/35
T2B
After every round run a 200m
* any missed reps = 1 second penalty
E. Tabata – Side Planks
F. Cool down
Source: Workout Of The Day
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Jason Archer
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