Workout of the Day

Back squats 10 X 3reps @72% of 1RM

Be sure to warm up your front squat separately. Don’t assume that just because you lifted a heavier weight with back squat, you will be prepped for 72% front squat.

Front squats 3 X 3 reps @72% of 1RM *Use the same weight for all 3 sets

Strict Pull-up, W4 4 sets of: 0 Pull-ups: 3-5 reps.

Controlled Negatives, jump up control down. No bands!

1-3 Pull-ups: 5 reps. Max reps on your own every set, then finish up remaining sets with partner helping in sticky point.

5+ Pull-ups: 10 reps. Normal speed up and down. If unbroken, add weight.

For time:

-7 bar muscle-ups -7 chest-to-bar pull-ups -7 chin-over-bar pull-ups -21 thrusters -5 bar muscle-ups -5 chest-to-bar pull-ups -5 chin-over-bar pull-ups -15 thrusters -3 bar muscle-ups -3 chest-to-bar pull-ups -3 chin-over-bar pull-ups -9 thrusters

Scaling Reduce the loading and modify the bar work so that this workout can be completed with minimal rest periods.

Intermediate Option (assisted bar muscle up OK here) For time: 5 bar muscle-ups 5 chest-to-bar pull-ups 5 chin-over-bar pull-ups 21 thrusters 4 bar muscle-ups 4 chest-to-bar pull-ups 4 chin-over-bar pull-ups 15 thrusters 3 bar muscle-ups 3 chest-to-bar pull-ups 3 chin-over-bar pull-ups 9 thrusters Men: 75 lb. Women 55 lb.

Beginner Option 21-15-9 reps for time of: Jumping chest-to-bar pull-ups Thrusters Men: 45 lb. Women 35 lb.

1. Gymnastics Bodies Front Split Series

WOD: 5R (scale to 4 if people are dying)

On a 3 minute timer,

Sprint From N Crawford St uphill on N Pittsburg Ave toward Edison St

-20 seconds uphill sprint