The first part of today’s WOD is about improving your movement with two common pieces – double unders and chest to bar pull-ups. For each, choose a rep count that you can perform proficiently, meaning I’d rather you do 4 perfect kipping C2B pull-ups than 10 poor form butterfly reps. Aim to work for about 40 seconds on each so that you can transition.

Our met-con is shorter since we’ll already be huffing and puffing from the EMOM. Sprint through this triplet focusing on good push-ups today!


EMOM x 10

A. Double Unders (40,30,20, Practice)
B. Chest to Bar Pull-ups (10,5,3,practice)

If you don’t have kipping pull-ups alternate between hallow arch swings and bent over barbell rows for strength.


3 Rounds for Time

12 Dumbbell Snatches (50/35)
alternating L/R each rep

12 Back Rack Lunges (95/65)

24 Push-ups

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