Monday, June 12

Warm-up

5:00 or 3x:

10 PVC pass through

10 Light DB push press

10 Jumping jacks

5 Push ups

5 Lunge twist

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WOD

Tier 1:

100 pull-ups

Every break = 5 burpees

-- Modifications:

1. Jumping pull-ups

2. Ring rows (near standing --> feet elevated)

3, Bands

Tier 2:

100 Ring rows

Every break 5 burpees

Tier 3:

50-70 ring rows

Every break 5 burpees

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MWOD

Wednesday May 10 - Overhead Archetype