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The workout for 6/30 is...
|Tabata: Kipping Swings. If you have strict pull ups, for the last 4 rounds, you may sub in kipping pull ups. Otherwise stick with kipping for all 8 rounds. This is for quality, not reps.
|Back squats: 5x3. On your first rep, pause at the bottom for 5 seconds. Reps 2-3 at normal speed. Start at 60% of your 1RM and build each set.|
|- Sprint to the corner of 9th and Kalamath. Walk briskly back. As soon as you’re back, start your next sprint. Goal is to maintain your pace for all 7 rounds, so look at the clock when you pass the door each time.|
|3x5 Push Up Negatives (8 seconds down. Push up if you can, if not, assist yourself on your knees. Focus is on the slow descent, not the push UP).|