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Coach WW and his son Brayden in this viral video with almost 20,000,000 views! 

MONDAY

WOD

15-12-9 reps for time of:
Pull-ups
Overhead Squats, 115/80

REST

5 minutes

WOD

12-9-6 reps for time of:
Chest to Bar Pull-ups
Front Squats, 155/105

REST

5 minutes

WOD

9-6-3 reps for time of:
Bar Muscle-ups
Back Squats, 225/155

ACCESSORY WORK

A. Iron Scap Protocol
B. 100 Bulgarian Split Squats w/ deficit
C. 5 minute Pancake splits

BASEFIT

WOD

5 minute AMRAP of:
10 Dumbbell Push Press
2 Rope Climb
20 A-Squats-rest 2 minutes

Repeat for 4 rounds total

 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

© copyright Powered By WW, LLC 2017

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