Strength / Skillwork

Spend extra time warming up and stretching today.

WOD

Rx+ – 20:00 AMRAP
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating

Rx – 20:00 AMRAP
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a 12″ box, alternating

*After every 3 rounds, run 400 meters

This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.

Elements

Rx+ – 20:00 AMRAP
5 jumping chest-to-bar pull-ups
10 push-ups
20 walking lunges

Rx – 20:00 AMRAP
5 jumping pull-ups
10 knee push-ups
20 walking lunges

*After every 3 rounds, run 400 meters