Greetings Wodstars! Welcome to my programming! If you want to refresh yourself on my programming philosophy, click here

Don’t forget to share your scores with the community in the comments section so you can get benchmarks and push each other.

I. WARMUP

Complete 2 Rounds of:

  • 20 Lunges
  • 20 PVC Pass Throughs
  • 20 PVC OHS

II. SKILL

Complete 5 Rounds NOT for time of:

  • 2 Strict Muscle-Ups
  • 3 Kipping Muscle-Up

III. STRENGTH

Bench Press: 2-2-2-2-2

IV. METCON

“Linda”

10-9-8-7-6-5-4-3-2-1 Reps Of

  • Deadlifts 1.5x Bodyweight
  • Bench Presses Bodyweight
  • Power Cleans .75x Bodyweight