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
Box/tire jumps 24/20 RX+ 30/24
KBS (a) 53/35

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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For More Information Contact:
Jason Archer
P | 480.442.0433
E | info@crossfitnorthphoenix.net
W | crossfitnorthphoenix.net

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