Friday – 081817

Jon getting ready to start the WOD while Nessa is getting ready to catch the frisbee!

12 minute EMOM
Odd minute- AMRAP strict pull ups
Even minute- double under practice

Score is total pullups.  If you have no chance at a double-under at all, you will practice rebounding bar hops.  That means you will practice jumping over the bar like you are jumping rope, staying on the balls of your feet and not completely resetting your jump every time.

Workout of the Day
For time
50/40 cals assault bike
50 toes to bar
50 lunges (95/63)
50 thrusters (95/63)

This workout is capped at 25 minutes.

Post your scores to the Whiteboard.