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SWOD

6 Minutes to Establish 1 Rep Max Weighted Pull Ups

8 ROUNDS: 15 Seconds of Work/15 Seconds of REST: Toes to Bar

8 ROUNDS: 15 Seconds of Work/15 Seconds of REST: Toes through Rings

6 Minutes to Establish 1 Rep Max ECCENTRIC Pull Ups

WOD

8 ROUNDS: 30 Second Work: 30 Second REST:

AMRAP: 

20 Wall Balls

35 Sit Ups

20 Push Ups

QOD

Do you believe in ghosts?

 

 

Sarah Pope