WOD
100 Pull Ups for time using a jumping pull up, kipping pull up, a strict pull up or any other way you can from an open shoulder to your head over the bar.

Emily demo-in a sweet V Up!



Again! If you are not posting your results in th coments, you did not do the WOD!

WOD
3 rounds for time:
Run/Row 800m 50 V Ups

WOD DEADLIFTS!!! Just grab a stick or broom and practice! Below is a video for you to watch. 3 sets of 15 with the stick. Tell me what you think in post after your WOD results.
NO WARM UP ACCEPT FOR RUN/ROW/RIDE
WOD
15 rounds for time:
5 Jumping Pull Ups
10 Push Ups (chest and chin MUST touch the ground)
15 V-Ups

20 min AMRAP (as many rounds as possible):
50m Swim
25 squats


Please watch this video! We will be doing this in Fall so be ready for progression intro!!

WOD
For Time: Post Time in Comments
Run or Row 5k (do not do warm up run/row/ride)

For Time:
15 min AMRAP (as many rounds as possible)
5 Pushups
10 Squats
15 Sit Ups
Post total rounds in comment

WOD
3 Sets of:
20 Pulldowns
20 Low Back Extensions
Plank for max time

Rest 60s between sets. Yes this is or should be easy but with warm up should be reasonable first day:)