CLASS WOD

“Down & Out”
21-18-15-12-9:
Wallballs (20/14)
Pull-ups
Calorie Row
200 Meter Run*

*After Each Round. 5 Total Runs.

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Double-Under & Bar Muscle-Up
Ascending Ladder for 5 Minutes:
10 DU, 1 Bar Muscle-Up
20 DU, 2 Bar Muscle-Ups
30 DU, 3 Bar Muscle-Ups

Continue to add 10 double-unders and 1 bar muscle-up per round until the 5:00 time cap is reached.

2) L-Sit Hold
1 Set: L-Sit Hold: Max Time

Following, Recovery 20:00 Light Bike
On the 5:00, 10:00, 15:00, 20:00: 21 GHD Sit-Ups

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