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!

WARMUP

Complete 2 rounds of:

• Run 400 Meters
• 15 Lunges
• 15 Wall Ball Shots
• 15 Ball Slams

SKILL

• Band Resisted Pull Up
• 1 Pull Up + 2 Second Hold At The Top
• 7 Sets By 3 Reps

STRENGTH

• Front Squat 1-1-1-1-1 @85-90%
• Hang Squat Clean + Squat Clean 1-1-1-1-1-1-1

WOD

Complete 5 rounds for time of:

• 5 Bar Muscle-Ups
• 10 Power Cleans (135/95lbs)
• 250 Meter Run

CORE WORK:

50 back extensions with 1 second hold