Thursday, March 14th 2019


A) 12 minute EMOM:

1) 5 strict tempo pullups

*1 second pause at top, 3 second negative

*Scale to jumping pull-up with same tempo

2) 50-100ft HS walk or HS walk practice or 10-20 shoulder taps

3) 30 second static hold of choice

*Ex: hollow hold, superman, L-sit, wall-sit, plank (weighted)

B)  5×30/25 calorie row

Rest 2 minutes after each interval

*Can sub bike erg for same cals or assault bike for 25/20 cals


chest to bar pullups

Metcon Class

A) 5 minute AMRAP: wallballs

Rest 5 minutes

B) 10 minute AMRAP:

200m run-15 slamballs-10 hand release pushups

Rest 5 minutes

C) 5 minute AMRAP: burpee box jump overs