Friday, November 9, 2018


(Competition / Leader Board)
WOD Review: 8 min

Then group warm up all together: 1 indoor loop, 5 hang shrugs, 5 palm release push-ups, 10 air squats, 1 indoor loop, 1-3 pull-ups, 5 reg push-ups, 10 air squats



Every minute on the minute, complete:
5 Pull-ups (Mod: Banded, Jumping, BB or ring rows)
10 Chest to deck push-ups (Mod: plates and pads under chest – no knees ideally)
15 Air squats (Mod: To an elevated target as needed)

Scaled/Mods: Choose a rep scheme you can manage your chosen skills for as long as possible (ex: 1, 5, 10)

Once you are no longer able to maintain the 5, 10, 15 rep scheme, you can take that next 1-2 minutes off to recover and then rejoin the workout with a reduced number of reps and/or modified movements, and continue for the full 30 min.