WOD

Warm-up
8 min. EMOM – volume
Choose one:
Muscle-ups, Pull-ups/ring assisted pull-ups, T2B/K2E, HSPU/parallette push-ups/push-ups, Dips (ring or matador)

Samson stretch x 30 sec. R+L

Strength 
Review and warm-up
Rope climbs, supine rope climbs

Conditioning
For time:
400m run
40 walking lunges
4 rope climbs
300m run
30 walking lunges
3 rope climbs
200m run
20 walking lunges
2 rope climbs
100m run
10 walking lunges
1 rope climb

Wrap-up
Stretch progression

Address:

45945 Center Oak Plaza
Suite 175
Sterling, VA 20166

Phone Number:

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