WORKOUT OF THE DAY, SEPTEMBER 30TH 2022

WOD:

#baller (14 min Cap)

30 Sit Ups *Alternating Dead Bugs if did Sit Ups on Thursday

40 Pull Ups *Scale to Ring Rows

120 Wallballs 20/14

40 Pull Ups

30 Sit Ups

Competitor Option:

(Cap 14 min)

30 GHD Sit Ups

50 Pull Ups

150 Wallballs 20/14

50 Pull Ups

30 GHD Sit Ups

STRENGTH:

Front Squat

In 14:00 establish a 1RM

OPTIONAL FINISHER:

For Time (12 min Cap)

30 Ring Muscle Ups

30 Front Squats (@70% of today’s 1RM)

Partition as needed

Rx+ 50 and 50 (18 min Cap)

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