WOD

A. Alternate Movements x 4 sets each
(add weight or scale as needed)
***Start with loading that allows for 6 reps and then, keeping the same weight for all 4 sets, expect some decline in reps as fatigue sets in

Strict Pull-ups x 3-6 reps
Rest 1 min
Strict Dips x 3-6 reps
Rest 1 min

B. 5 Rounds (13 min cap):

15 Deadlifts (120/80, ADV 175/115)
12 Box Step ups (24/20’’)
9 TTB

C. 4 Rounds (7 min cap):

10 Pull-ups (ADV 4 PU + 3 CTB + 3 Bar MU)
30 Double-unders (60 singles)

Extra credit After class :

D. 10 reps, alternating arms (5 reps per arm), where ONE REP equals:
(For quality, not time)
1 TGU (to standing) + 2 Hang Squat Snatch + 3 One-Arm OHS (descend back to ground)

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1019 Garnet Ave
San Diego, CA 92109

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