NEWS
- NUTRITION BONUS POINTS: Mon 9/13-Sun 9/19, Earn 1-3 bonus points by posting a meals, meal prep, or helpful tips on Instagram or Facebook, and tagging @daybreakcrossfit. Earn 1 point per post (no more than 3 points)
WOD
“A-Punk”
800 Meter Run
50-40-30-20-10 Double Unders
10-8-6-4-2 Legless Rope Climb
800 Meter Run
800 Meter Run
15-12-9-6-3 Attempts
10-8-6-4-2 Rope Climb
800 Meter Run
600 Meter Run
75-60-45-30-15 Attempts
10-8-6-4-2 Strict Pull Ups
600 Meter Run
WOD GUIDANCE & GOALS
A running sandwich! Run the 800 meters at your 5k pace, then complete the couplet of double unders and legless rope climbs. Once you complete the couplet, run another 800 but this time much faster! Target 17 minutes.
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HOME WOD
800 Meter Run
50-40-30-20-10 Jumping Jacks
10-8-6-4-2 Sit to Stands
800 Meter Run
ENDURANCE
Rest
15:40 black band spu
Last pull up of each round was iffy.
19:55
DUBS/5-4-3-2-1 legless
21:17 MAx-: 5-4-3-2-1 RCs
23-flat MCx
19:52 1/2 rope climbs legs
14:59 – Ropeclimbs 5/4/3/2/1
18:31 mcx
14:54 (Strict Pull Ups)
16:17 — 2x ring rows
26:00 (5 climbs i grabbed with my legs to make the last touch)
20:33, 7-5-3-2-2 leggs
Also did Monday’s Foundations