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  • Writer's pictureCoach Rob

WOD for Monday 240108

SOUTH BEACH

30 Pull-ups

30 Back Squats (95/65)

30 Burpees

-Rest 1:00-

20 Chest to Bar

20 Front Squats (115/80)

20 Burpees to 6 inch target

-Rest 1:00-

10 Bar Muscle Ups

10 Overhead Squats (135/95)

10 Bar Facing Burpees


-OR-


SOUTH BEACH

35 Pull Ups

35 Back squats (115/80)

35 Burpees

-Rest 1:00-

27 Chest to Bar

27 Front Squats (135/95)

27 Burpees to 6 inch target

-Rest 1:00-

21 Bar Muscle Ups

21 Overhead Squats (155/105)

21 Bar Facing Burpees


STRENGTH

3 sets for Quality:

15 Banded Lat Pull Downs

30 seconds of Toes to Rings

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