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Workout of the Day – Wednesday, January 9, 2019

By Coach Quinn | In WOD | on January 8, 2019

EMOM x 15:
1 – Rope Pull-up Tap x 4-6 reps, alternating
2 – Wall-facing Handstand March x 10-20 reps
3 – Supine Chinese Plank (heels and shoulder blades) x 30 seconds

3 rounds for time:
20 DB Overhead Step-back Lunges
10 Strict Toes to Bar

Rx: (50/35)
Intermediate: (35/25)
Novice: (25/15)

EMOM x 15:
1 – Rope Pull-up Tap x 4-6 reps, alternating
2 – Wall-facing Handstand March x 10-20 reps
3 – Supine Chinese Plank (heels and shoulder blades) x 30 seconds

“The Comp” Event 7

3 rounds for time:
20 DB Overhead Squats
20 Toes to Bar

Rx: (50/35)
Intermediate: (35/25)
Novice: Substitute KB Goblet Squats (35/25)

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