Friday, October 6

Warm-up

Tabata:

Squats

Band pull downs

PVC passthrough

Lunge twist

WOD

Tier 1:

750m row (sub Sumo Deadlift High Pull (45/35), if not enough rowers)

10 pull ups

500m row

20 pull ups

250m row

30 pull ups

Tier 2:

750m row

10 banded or jumping pull ups

500m row

20 banded or jumping pull ups

250m row

30 banded or jumping pull ups

Tier 3:

750m row

10 ring rows

500m row

20 ring rows

250m row

30 ring rows

MWOD