Saturday, 7 May WOD


  • 1:00 Bike/Machine
  • 10 Air Squats
  • 10 Push Ups
  • 1:00 Bike/Machine
  • 10 Kip Swings
  • 10 Inverted Rows
  • 1:00 Bike/Machine
  • 10 Squat Jumps
  • 5 Pull Ups

  • -couch stretch (0:45/side)
  • -pigeon stretch (0:45/side)
  • -front rack stretch (with empty BB)


  • 3 rounds for time of:
    • 50 Shoulder-to-Overheads, 135/95 lbs
    • 40 Synchronized Sit-ups
    • 30 Chest-to-bar Pull-ups

Complete in teams of 2. Split STOH and pull ups as desired, do the sit ups at the same time, use the sit ups as a recovery and try to stick to consistent sets on the STOH and pull ups. I suggest doing 10-15 reps on the STOH and 5-10s on the pull ups.

Scaling Options: Scale to a weight on the barbell that allows you to hold 10 or more reps at a time. Scale to regular pull ups if needed or inverted rows for today.


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