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!

WARM UP

2 rounds of:

SKILL Pull-Up Static Strength Work

Band resisted (or weighted) pull up with 2 second hold at the top

7×3 reps

Strength

  • *Back Squat 3-3-3-3-3
  • Barbell Bent Over Rows 10-10-10

*WOD

Complete 7 rounds for time of:

CORE WORK:

Weighted Plank Hold ( Lates On Back) 3×45 Seconds