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Tuesday April 9th WOD


Warm Up:

DB or KB Deadlifts: 10-8-6-4-2.

DB Glute Bridges 4x10

Strength: Back Squats 3x15 (45% of 1RM)

Conditioning:

10 Pull Ups 1 Front Squat (155/115)(135/95) (115/75) 9 Pull Ups 2 Front Squats 8 Pull Ups 3 Front Squats 7 Pull Ups 4 Front Squats 6 Pull Ups 5 Front Squats 5 Pull Ups 6 Front Squats 4 Pull Ups 7 Front Squats 3 Pull Ups 8 Front Squats 2 Pull Ups 9 Front Squats 1 Pull Up 10 Front Squats

RX ( Strict Pull Ups)

Rx+ ( Bar Muscle up or CTB Pull up)

Scale (Jumping Bar Muscle up from box/Banded BMU or Kipping Pull up) DB weights

RX +( 50/35 ) RX ( 35/25)


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