WORKOUT OF THE DAY, OCTOBER 2ND 2018


Published October 2, 2018


WOD:

Ascending Ladder for 5 minutes:

#dubs

25 Double Unders + 1 Chest To Bar (Scale to Pullup or Ring Row) Rx+ Ring Muscle Up

25 Double Unders + 2 Chest to Bar ((Scale to Pullup or Ring Row) Rx+ Ring Muscle Up

25 Double Unders + 3 Chest to Bar (Scale to Pullup or Ring Row) Rx+ Ring Muscle Up

Continuing as far as possible inside the 5 minute Cap adding (1) rep to your Pulling movement each round for 

Rest 5 min, then...

#inside out

For Time:  (15 min Cap)

800m Run

21 Power Cleans (175/115lbs) *Approx 60% of 1RM Max

400m Run with Ball (30/20lbs)

21 Burpee Box Jump Overs (24/20)

CASHOUT:

50 Calorie Assaut Bike  (Rx+100) 

Every minute (including 0:00) 12 Ab Mat Sit Ups or GHD Sit Ups


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