Friday, January 17th

Main – WOD

Pull Up Drills (No Measure)

Strict, Kipping, and Butterfly Progressions
Spend 10 minutes working on pull-up progressions

Pull up strength

Accumulate 45 pullups in 3 minutes
Rest as needed.

Be sure to make these pull ups hard. Do strict if possible. If you use a band then choose a band that is challenging.

Lego Land (AMRAP – Rounds and Reps)

10 Minute AMRAP:
5 front squats
10 step-ups
1 lateral line drill on turf
Rx =
24″/20″ step-ups

Rx+ =
30″/24″ step-ups

*Weight taken from the ground


book a
free intro

Talk with a coach about your goals, get the plan to achieve them.