WOD Blog
 | Wed, Dec 5 2018 |  |
| Kids, December 5,2018 | Wednesday 5 December 2018 | Pull Up Progression Day 53 |
Kids, December 5,2018 (Time) Partner WOD 3 rounds for time: 20 burpee box jump overs 20 wall balls 20 pull-ups 15 cal row
| 0% |  | |  | 0% |
| Rucker | 18:22 Rx | | | Lincoln | 18:49 Rx | |
|
Wednesday 5 December 2018 (Time) One Mile Run rest as needed Front Squats 5x5 50,55,60,65,70% 1600 M Row Scores is total of run and row
| 0% |  | |  | 0% |
| Ericka | 18:29 Rx | | | Skye | 19:44 Rx | | | Nestor | 11:14 | row | | Joe V | 13:38 Rx | | | Norm | 13:47 Rx | | | James An | 14:17 Rx | |
|
Pull Up Progression Day 53 (Check In) 2 sets max effort pull ups Then: 4 sets of HollowBody Hold (30 seconds) 4 Sets of 7 Dumbbell bent over rows (per arm) #26 4 sets of 5 negative pull ups 4 sets of 5 lat pull downs (green band) 3 second hold in the bottom.
| 0% |  | |  | 0% |
|