Workout Of the Day (WOD)

Strength

Strict pull ups

2 on minute 1, 4 on minute 2, 6 on minute 3 etc until you cannot complete the required reps within the minute.



Metcon (for time)
3 rounds for time:
Run  400m
25 med ball sit ups
5 push jerks 70/55, barbell cleaned from the floor



Novice
4 rounds for time of:
Run 200m
20 sit ups
10 push press with 20kg/less