WOD

Skill

Every 1 min for 8 mins do:

3 Pull-ups

2 Chest-to-bar Pull-ups

1 Bar Muscle Up

scale as needed using:

5 beat kip

3 pull to

7 position

1 pull-up

 

GP WOD

Tabata Wall Ball, 20/14 lbs, 10/9 ft Rest

1 min

Tabata Push-up

Rest 1 min

Tabata Box Jump, 24/20 in

 

OPEN WOD

Tabata Wall Ball, 30/20 lbs, 10/9 ft

Rest 1 min

Tabata Ring Push-up

Rest 1 min

Tabata Box Jump, 30/24 in

 

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Tabata score is the total reps performed in all of the intervals.

Address:
698 Central Ave
Brooklyln, NY 11207
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