The workout for 7/5/16 is...                                      

  • By Leslie Friedman
  • 05 Jul, 2016

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


The workout for 7/5 is...

10 minutes: Mobility/Part of Warm Up: Hollow Hold/Arch Hold + Kipping Swing Work. Then 3 sets of the complex: 5 Kipping Swings + 4 Kipping Toes to Bar (straight leg) + 3 Kipping Pull ups. If unable to do pull ups, the last 3 reps should be kipping swings. If you have your bar muscle up, add 1 rep at the end of the complex.

Pull Ups/Dips
7-6-5-4-3
(15 minutes)

3 Rounds for time:
- 13 Sumo Deadlift High Pulls @ 80% 3RM Strict Press
- 11 Push Press
- 9 Bar-Facing Burpees
(9 minute cap)

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