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WOD FRIDAY 9th APRIL

1) DEATH BY BURPEE

1 burpee in minute 1

2 burpees in minute 2

3 burpees in minute 3

Etc etc

Until you don't make the required number of reps in the minute!


2) 10min EMOM

2 slow negative HSPU

  • Ideally its a 10sec+ lower per rep

  • Add deficit if it's too easy

  • Work the sticking point/lower portion of the negative, this is where the weaker points are!


3) 21/15/9 reps

Pull-ups

1min KB hold 24/16kg (farmers carry style)

8min cap





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