Workout of the Day
5 rounds of 1 minute at each station
sumo-deadlift high pull or pull-ups
double unders
push-ups
rest

We’ll be working through three movements on one minute intervals today for five rounds with one minute of rest between rounds. The first station will be up to you to choose between sumo deadlift high pulls or pull-ups. If you choose pull-ups you’ll be sticking to all bodyweight movements so if you’re looking to lift some weight today make sure to go with the sumo deadlift high pull. If you choose pull-ups you can kip, use a band, go with ring rows or even strict pull-ups will work. With no set work on the double unders this would be a great workout to force yourself to stick to double under reps only. Even if you’re only getting a few every round it will still be a lot of valuable time dedicated to working on this skill! Push-ups as always are going to be more worth your while to focus on quality over quantity. Make sure you are doing the most work possible here rather than cutting corners for a high score! Hard work will pay off when it comes to this movement! Your score today will be total reps so do your best to keep track as you go and record your score during the rest portion of each round. Have fun!

standard: 75/55 lb, step ups
rx: 95/65 lb, 24/20″
sport: 115/85 lb, 24/20″
overachiever: 135/95 lb, 24/20″

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell for the sumo deadlift high pulls. If you have a place for pull-ups they are also an option today in place of the barbell movement. The next two stations are double unders and push ups. If you don’t have a jump rope at home you can swap the jump rope reps out for mountain climbers or lateral hops.Your score today will be total reps so do your best to keep track as you go and record your score during the rest portion of each round. Have fun and see you on the leaderboard!