Main – WOD
Warm-up (No Measure)
Accumulate 30 overhead wall therapy squats with PVC pipes
Warm-up (No Measure)
5 sets of 10 open-closed shoulders on pull-ups bar. Focus on getting as high as you can to develop that power!
The Never Ending Story (AMRAP – Rounds and Reps)
20 Min AMRAP:
400m Run
30 Burpees
20 OHS
10 Pull-ups
Rx =
95/65
Rx+ =
Lateral Burpees over barbell
5 Muscle-ups instead of 10 pull-ups.
Cash Out
Rx =
Accumulate 50 sit-ups and 1 minute in superman position.
Rx+ =
30 GHD Sit-ups
30 GHD Back Extensions
