DESCRIPTION

Welcome to 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

• 15 Jumping Jacks
• 15 Squats
• 15 Mountain Climbers
• 15 Jump Squats

II. SKILL

Accumulate 3 minutes of an L-sit hold on rings or paralettes

III. STRENGTH

5 minute EMOM of 12-12-12-12-12 double Russian KB swing as heavy as possible Followed with Clean and Jerk every 45 seconds (0…45…1:30…2:15…etc) @ 70% for 15 intervals

IV. METCON

“Death by Pull-Up” Do 1 Pull up the first minute, two the second, three the third, etc.. until failure.