WOD - Tuesday 2021-04-27


Get the lungs, lats, and midline ready for some solid interval work today. We’ll be working within a 2 minute timer for each movement with minimal rest on the run and bike. Keep the pull-ups strict and the toes to bar tight. Can you hang on to all 30 wall balls each round? With 5 stations to start from, everyone should get a turn on the bike today…


Warm Up

  • 1 Lap around building, directly into 3 rounds

  • 10 Legs swings each

  • 10 Gorilla squats

  • 10 Yogi push-ups

  • 10 Straight leg sit-ups

  • 30s Bike


E2M x 30 Min

400 Meter Run

15 Strict Pull-Ups

30/20 Cal Bike

30 Wall Ball Shots (20/14 lbs)

20 Toes to Bar


Foam roll quads

Lat stretch

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