Monday WOD – 72114

Bring Your F+F

Bring Your Friends and Family Day!!

ON-RAMP STARTS TONIGHT 6:30pm!!
Get your Friends and Family HERE!

WORKOUT OF THE DAY

Fitness
1. Pull-up Development

2. For time:
50 Double-Unders
10 Muscle-Ups
30 V-Ups
50 Double-Unders
8 Muscle-Ups
20 V-Ups
50 Double-Unders
6 Muscle-Ups
10 V-Ups

Performance
1. C2B Development

2. Metcon
For Time:
50 Double-Unders
12 Muscle-Ups
30 V-Ups
50 Double-Unders
9 Muscle-Ups
20 V-Ups
50 Double-Unders
7 Muscle-Ups
10 V-Ups

3. 2″ Deficit Deadlift: 1X5@40%, 1X5@50%, 1×5 @60% (Maintain as much speed on the bar as possible)

4. Hip Extensions: 3×20, Bodyweight only