DSC_0251

If you are signed up for the open you can take today off or check below todays WOD for an alternate workout. If you are planning on doing the open WOD tomorrow and would like to give it a good go then do the alternate WOD as well. I will post an alternate WOD tomorrow as well.

Pull-ups
6-8 x 4; rest 2 min*
3-5 x 5; rest 2 min
1-2 x 8; rest 1 min**

*If 6-8 are not tough to do add weight and drop to 5 sets of 3-5 reps
**You may use a partner to assist you with these. If it is still tough with a partner you may use a band. Try using a thinner one first.

3 rounds
30 wall balls
20 toes to bar

Weight choices and modifications:
WB – 20/14, 14/10
TTB – Knees to chest

_____________________________________________

Alternate WOD

Row 1 min@100%
rest 1 min x 4
+
rest
+
AD 1 min@90%