Friday’s WOD: Chin Up, Push Ups, CrossBody Carry, Double Unders, Barbell Rows


1a) Strict Chin-ups: 4 x 5-8. Rest 45s.
1b) Push-ups on Kettlebells: 4 x 12-20. Rest 45s.

Goal: 4 challenging work sets – pull/push. People should warm-up with 1-2 sets before starting work sets.


75 ft. Overhead + Front Rack Carry
50 Double Unders
25 Barbell Rows (75, 55)
Goal: Consistent effort across all rounds. UB Double Unders – light BB Rows.

Rx+:(95, 65) (Heavy Rope DU’s if possible or 75 DU’s)


Upper-back Triset: 3 x 10 each. Rest 60s.
– pass thru + facepull-apart + pull-apart
* every time you complete a round complete 20 Hollow Rocks

Cool Down after Class with:

Worlds Greatest Stretch x 20-30s each pose

Start here

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