Workout of the Day

Weighted Pull-up


Weighted Ring Dip


2km Row

Extra Training

3 rounds, rest as needed between rounds:
5 Strict Pause Ring Rows – hold the top position for 2-3 seconds
5 Strict Ring Rows
5 Kipping Ring Rows
20 pistols
(make it a challenge by placing feet high off ground for ring row) 

*** Log results on Beyond the Whiteboard
OR Log your Results via your WODIFY account***

**Daily Scores will now be via your entries in WODIFY**