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WORKOUT OF THE DAY

Choose ONE Option below:

SKILL WOD - TOES TO BAR

1. Mobility

5x Inchworm +:10 hold
Start in plank, inch hands towards feet, keep hands and feet flat. Find a good stretch to hold for :10, then walk back to plank.

Roll out:
1:00/side Pecs
1:00/side Lats

2. Core/Body Position
3x
:30 roll between hollow/super
:30 rest
Use core to rotate. Try not to use hands!

3x:10 T2B kip

*Engage lats, push/pull on bar
*Get height behind bar, push head through arms

3. T2B

Lay on floor, arms straight holding on to pull up structure. Practice starting hollow, then tuck knees and kick feet to touch the structure.

3×5

*Push/pull on bar with hollow/super
*Tuck + Kick to touch bar
*Stay tight

Challenge
Pick one:

10×1 T2B

10×2-3 Kipping T2B

5x Max T2B using kip, stop set once kip is lost

Cash Out
5×40 Plank Shoulder Taps

RECOVERY WOD

30/20/10 calories on assault bike
3/2/1 Turkish Get Ups each side

MAKE UP WOD: Make up a workout you missed from earlier in the week, Mon – Wed

WEDNESDAYs RESULTS

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