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Close Grip Bench Press (DEMO VIDEO)
Build to a 1 RM
*If you're not as comfortable with a close grip bench press, complete 6 sets of 4 reps, ascending in weight.
"Up The Wall"
Either: 4 Seated Rope Pull-Ups (2 per side); 3 Rope Climb Pull-Ups; or 2 Rope Rows (to the floor and up to standing) (Scaling Options DEMO VIDEO)
10 Hanging Knee Raises (or Feet Up On A Box, PVC Pike Ups)
15 Hang Power Snatch (65/45)
1 Rope Climb
15 Power Snatch (75/55)
1 Legless Rope Ascent
15 Power Snatch (95/65)