Box Brief:
• Mom WOD 5.13 All Class Times!
Metcon Prep
2 Rounds
5 Pull-ups
10 KBS (metcon weight)
10 Walking OH Lunges (5 each)
Rest as needed
5 Pull-ups
10 KBS (metcon weight)
10 Walking OH Lunges (5 each)
Rest as needed
Metcon
Partner Up
AMRAP 30
20 C2B Pull-ups
40 KBS (53,35)
40 Walking Single OH KB Lunges (53, 35)
800 Meter Run
Rx:(Pull-ups)
L3: (Pul-ups)(45,25)
L2: (BA Pull-ups)(Goblet Lunges)
L1: (Ring Rows)(Light Walking DB Lunges)
100m = 1 rep
AMRAP 30
20 C2B Pull-ups
40 KBS (53,35)
40 Walking Single OH KB Lunges (53, 35)
800 Meter Run
Rx:(Pull-ups)
L3: (Pul-ups)(45,25)
L2: (BA Pull-ups)(Goblet Lunges)
L1: (Ring Rows)(Light Walking DB Lunges)
100m = 1 rep
Intent: Today’s workout will likely challenge you in a new way because of the OH KB Lunges, but overall pacing should remain around 80%. Break work up however you see fit and work on being efficient with your pull-ups.
Finisher
Upper Back Finisher
With one light band complete:
50 Banded Face Pull-aparts
50 Banded Pull-Downs
50 Banded Pull-aparts
*All without stopping
With one light band complete:
50 Banded Face Pull-aparts
50 Banded Pull-Downs
50 Banded Pull-aparts
*All without stopping