Welcome to Day 8 of my programming! Click here to read more on my programming philosophy. If you would like to go back and view my previous WODS, click here to go to our WOD Archive.

I. GENERAL WARM-UP

Run 400 meters

II. STRENGTH/SKILL

 3 rounds NOT for time of:

  • 10 PVC Overhead Squats
  • 10 Back Extensions
  • 10 GHD Sit-Ups
  • 10 Ring Dips
  • 2 Rope Climbs

III. DYNAMIC EFFORT

5 x 2 Power Clean and Push Jerk

IV. METCON:

“Death by Pull-up”

With a continuously running clock perform:

  • 1 Pull-up in the first 1 min,
  • 2 Pull-ups in the second 1 min
  • 3 Pull-ups in the third 1 min
  • …continue until you cannot perform the number of prescribed pull-ups for the given minute. Your score is the max number of pull-ups you are able to complete.

Camille’s elite score gauge=18 reps

IV. FINISHER

2 attempts at a max time L-sit