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WOD - Friday 2021-01-08


Today’s WOD is all about gymnastics and increasing difficulty. Sit-ups, toes-to-bar, v-ups, pull-ups, strict pull-ups, chest-to-bar pull-ups. As the difficulty of each movement progresses, we’ll decrease the reps to allow more consistent movement. Expect to break up these sets to keep each rep looking as good as the first. Movements can be adjusted to less or more challenging variations depending on each individual.



  • Foam roll lats

  • Foam roll t-spine


  • 3 min. Row

  • 2 rounds

  • 50 ft lunge w/ samson stretch

  • 30 sec bar hang


For time:

60 sit-ups

50 toes-to-bars

40 v-ups

30 pull-ups

20 strict pull-ups

10 C2B pull-ups


Foam roll lats

Cobra stretch

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