WORKOUT OF
THE DAY.

WOD
skillwork
kipping movements

kipping complex
8′ amrap:
-3 c2b pull ups
-4 toes to bar
-1 bar muscle up

metcon
11′ amrap:
-100 wallball shots
rest of the time – amrap db snatches

ENDURANCE
for time:
3 rounds of
-10 db snatches
-30 weighted box steps
-20 db snatches
-20 weighted box steps
-30 db snatches
-10 weighted box steps
into
3 rounds of
-10 db snatches
-30 goblet squats
-20 db snatches
-20 goblet squats
-30 db snatches
-10 goblet squats
into
3 rounds of
-10 db snatches
-30 one arm overhead lunges
-20 db snatches
-20 one arm overhead lunges
-30 db snatches
-10 one arm overhead lunges