WEDNESDAY | 01.10.2018

QUESTION OF THE DAY (QOD):

• If you were to perform in the circus, what would you do?

SKILL:

• pull-up progressions

• strict, kipping, butterfly

• efficiency tips

METCON - COUPLE OF AMRAPs:

• 5min AMRAP:

• 10 alt. pistols

• 10 chest-to-bar pull-ups

• 2min REST

• 5min AMRAP:

• 10 box jumps 24"/20" ​

• 10 pull-ups

• ​2min REST

• 5min AMRAP:

• ​10 burpee box jumps 24"/20"

• 10 toes-to-bar

POST WOD ACCESSORY:

• REVERSE TABATA: L-sit hold

• 25 GHD hip & back extensions

• 25 skin the cat

- POST YOUR RESULTS TO COMMENTS.

#WOD