WOD for Monday 1.6.25

Survivor

5 sets (1 set every 5:00)

25/20 Calorie Row

20 Wall Balls (20/14)

15 Toes to Bar

• target time each set sub 4:00

• time cap each set 4:30

Strength

Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, you should be able to do 10+ strict pull-ups, unbroken.

Strength Option:

4 sets:

3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)

5 Tempo Strict Pull-up Negatives (3 to 5-second descent). Compete: add weight if able.

- rest 1 minute between sets -

Conditioning Option:

4 sets for Quality:

30 seconds of Weighted Hang [35/25 dumbbell between legs/thigh]

right into

30 seconds of Max Strict Pull Ups without weight

right into

60 seconds Bar Dips (You will be in support at the top of the rig **see video)

---Rest 60 seconds between sets --