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5/11/2022

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Warm Up:

10 PVC Pass Throughs + 30 sec Archer/side

then 2 rounds:

  • 10 Cuban Press
  • 15 Face Pulls + 15 Band Pull Aparts
  • 10 Bar Swings or Hips to Bar Drill or Band Transition Drill or Banded Bar Muscle Up

Partner W.O.D.

For Time:

  • 500/400m Row/Ski or 400m Run or 1 mile Bike
  • 2-10 Bar Muscle Ups or 10 Burpee Pull ups
  • 500/400m Row/Ski or 400m Run or 1 mile Bike
  • 20 Chest to Bar Pull ups or Pull ups
  • 500/400m Row/Ski or 400m Run or 1 mile Bike
  • 30 Toes to Bar or Hanging Knee Raises or Sit ups
  • 500/400m Row/Ski or 400m Run or 1 mile Bike

Split the reps