Pull-ups & a 5 Round Sprint

Tabata Pull-ups

*If you burn out, scale back movement

5 Rounds for Time
Run 200 Meters
10 Push Ups
10 Kettlebell Snatch (35/25)

A Fun Chipper & Some Planks

For Time
500 Meter Row
20 Burpee Box Jump Overs
30 Sit-ups
500 Meter Row
30 Sit-ups
20 Burpee Box Jump Overs
500 Meter Row

Dessert

Accumulate 2 Minutes in a Plank

EMOM Complex & 10 Minutes of Fun!

6 Minute EMOM:
3 Deadlifts, 2 Hang Power Cleans, 1 Front Squat
Build throughout, up to 70% of Power Clean 1RM


10 Minute AMRAP

15 Dumbbell Thrusters (30/20)
20 Walking Lunge Steps
30 Double Unders

It’s December Already – 4 RFT

Endurance WOD (7:45am)
4 Rounds for Time
800 Meter Run
10 Chest-to-bar Pull-ups
10 Dumbbell Clean & Jerk (30/20)
30 Second Ring L-Sit
30 Kettlebell Swings (50/35)


Community WOD (10:00am)

4 Rounds for Time
400 Meter Run
10 Pull-ups
10 Med-ball Cleans (20/14)
20 Sit-ups
30 Kettlebell Swings (50/35)

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