WOD
 | Thu, Jan 21 2021 |  |
| 20 RFT - Pull-Ups-OHP-Air Squats-Row | NO EQUIPMENT 30 |
20 RFT - Pull-Ups-OHP-Air Squats-Row
(Time, Rx+)
20 rounds for time of:
2 Chest-to-Bar Pull-up
3 Dumbbell Shoulder Press, 40/30 lbs
5 Jumping Air Squats
Row 150m
Rx+: Bar Muscle-up & Strict HSPU
| Norman | 33:57 | 3 ring rows, 3 10# DB, 3 air squats to target, 100m row | | DeAnna | 28:46 | Air squats, ring rows | | Jennifer C | 28:58 | 1 PU per round | | Adam vanvalkenburgh | 15:58 | Ring rows 0.4 assault bike |
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NO EQUIPMENT 30
(Time)
20 rounds for time of:
6 Plank Shoulder Taps
3 Pike Handstand Push-ups
5 Jumping Air Squats
Run, 100 m
Substitutions:
- If you have dumbbells, sub overhead presses in place of Pike Handstand Push-ups.
- If Pike Handstand Push-ups are too difficult, do a Push-up to Down Dog
- Jumping AIr Squats can be subbed with Air Squats
- 100m Runs can also be 30 Jumping Jacks
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