WOD NOTES
“Skip the kip”
Fitness
4 sets
Band reverse fly’s x 12
Oblique side bends x 12 each
Bulgarian split squats x 6 each
Rest 60 seconds between movements
For time
800 m run
15 Vertical ring row
50 Walking lunges
15 Vertical ring row
400 m run
Performance
4 sets
Band reverse fly’s x 12
Oblique side bends x 12 each
Bulgarian split squats x 6 each
Rest 60 seconds between movements
For time
800 m run
15 Strict Pull ups
50 Walking lunges
15 Strict Pull ups
400 m run
If you’re feeling strong? Wear a vest.
