• WOD Jan 10

    Workout of the Day
    Warm-up
    Row 500 M
    20 Ring Rows
    20 EB Presses
    20 High Box Step ups

    Skill
    Handstand Work

    Complex
    1 Strict Pull-ups
    2 Kipping Pull-ups
    3 TTB
    each round increase each by 1 rep
    stay on the bar for as long as possible

    WOD
    12 Min AMRAP
    6 Thrusters 95/65
    9 Pull-ups
    12 Box Jumps

    Post your scores to the Whiteboard.