Workout of the Day
7 rounds with one minute at each station
pull-ups
medicine ball cleans
rest

We’ll be on an interval timer today working through seven rounds at one minute stations of pull-ups, medicine ball cleans and then a minute of rest. Spend some time setting up your pull-up spot and deciding if you will be doing kipping pull-ups, jumping pull-ups, pull-ups with a band or ring rows. If you are using a band make sure it is easy for you to transition in and out of the band so that you don’t waste time with this during the workout. Jumping pull-ups can be a great option for a workout like this if you’re not quite ready for kipping pull-ups. The medicine ball clean is simple but sneaky! Spend some time going over the technique of this movement to make sure you have it down before the workout starts. Your score at the end of the seven rounds will be all your pull-ups plus all your medicine ball cleans.

standard: jumping pull-ups, 12/10 lb.
rx: pull-ups, 20/14 lb.
sport: C2B pull-ups, 20/14 lb.
overachiever: C2B pull-ups, 30/20 lb.

CFD at home:
Today’s workout can be done with a medicine ball if you have it or you can also get this movement done with a dumbbell or kettlebell. If you are using a dumbbell or kettlebell this will be like a two arm dumbbell or kettlebell squat clean. The weight will start on the ground between your feet, pull it from the ground and catch it in a goblet squat position before standing up to complete the rep. If you don’t have a spot for pull-ups you can either switch this movement out for strict push-ups or give some bent over rows a try. Your score at the end of this workout will be total reps. See you on the leaderboard!