Skill

EMOM for 8 minutes:
One set of toes to bar

We’re taking some time to practice basic toe to bar technique today. Keep the set sizes manageable and repeatable, and focus on a balanced movement that stays on-cadence rather than sacrificing everything for range of motion. Record your smallest set size to SugarWOD

Workout of the Day

AMRAP in 7 minutes:
20 medicine ball step ups
8 strict pull ups

Rest 2 minutes

AMRAP in 7 minutes:
20 medicine ball step ups
20/15 calories

Shoot for a tough strict pull up difficulty today; you’ll have a good conditioning challenge in the second AMRAP, so it’s ok if the first one slows to a bit of a grind. Keep a steady cadence on the step ups, and move fast on the machine. Record two sets of rounds and reps today.

standard: 20/12 inch box, 12/8 pound ball
rx and sport: 24/20 inch box, 20/14 pound ball
metcon: 7:00 on, 2:00 off, 7:00 on