The workout for 5/5/17 is...                                                                                   

  • By Leslie Friedman
  • 05 May, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 5/5 is...

5 Rounds for Quality - Pull Up/Muscle Up Complex. Pick One. All are strict:
A. Using a band(s): 3 Wide Grip Pull Ups + 2 Regular Grip Pull Ups + 6 Second Negative on final rep
B. Without a band: 3 Wide Grip Pull Ups + 2 Regular Grip Pull Ups + 6 Second Negative on final rep
C: 2 Strict Muscle Ups + 2 Strict Ring Pull Ups + 6 Second Negative on final rep
(20 minutes). Rest 3 minutes between complexes

For time:
- 75m Walking Lunge
- 60 Double Under (90s practice)
- 50 Push Ups
- 40 Back Squats (95/65)
- 30 Floor Wipers (R/L = 1) (95/65)
- 200m Run
(15 minute cap)

Accessory Work:
10 Wall Walks with 20s hold. Not for time.

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