workout of the day

Teresa Briest 7/22/19 Teresa Briest 7/22/19

07.22.19 Hero WOD 'Dunn'

WOD
Dunn

Complete as many rounds as possible in 19 minutes of:
3 muscle-ups- scale to 9 pull ups + 9 dips or 5 muscle up transitions on low rings or 9 ring rows + 9 toe spot ring dips
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. box/16-in. box

Teresa Briest 6/22/19 Teresa Briest 6/22/19

06.22.19 'Dietz'

Hero WOD "Danny Dietz"

    For Time
    1 mile Run
    26 Power Cleans (185/135 lb)
    80 Push-Ups
    1 minute Rest
    600 meter Run
    28 Front Squats (185/135 lb)
    50 Pull-Ups

*scale weight to 70% your 1RM clean, push ups to incline and pull ups to ring rows or standing on a band
Runs may be scaled to 800m and 400m