The workout for 9/30/16 is...                                      

  • By Leslie Friedman
  • 30 Sep, 2016

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

The workout for 9/30 is...


10 min: Gymnastics Pulling Skill Work (Pull Ups, Kipping, Muscle Ups) September Goal Work? Reminder this is just to drill in technique, not burn you out. Save the higher reps for the WOD.

2 Rounds of 3 min at each station, Rest 1 min between stations:
- Box Jumps (24/20)
- Wall Balls (20/14)
- Chest to Bar Pull Ups (mod: whatever you practiced during the S/S. This can be: Kipping Swings, strict pull ups, Ring Rows, Ring or Bar Muscle Ups)
Score is total number of reps for entire WOD.

MOBILITY: FOAM ROLL THOSE LATS! They worked hard this week and so did you!


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