WOD

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. “5’8” Killed the Kat” 80cal Row 800m Run 40 OHS 60cal Row 600m Run 30 OHS 40cal Row 400 Run 20 OHS 20cal Row 200m Run 10 OHS

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. “Death By Cals” EMOM till Failure: Bike/Row/Ski Cals Start at 10/7 Cals * Add 1cal/minute * 20min Cap B. Auxiliary Work 8min AEMOM 5-10 Dragonflys :30 Hollow Hold

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. Strength 12min AEMOM 3-12 Strict Pull-Ups 3-12 Strict HSPUs Scaled: Jumping Negatives               Seated Z-Press B. “Chippy” For Time 20 Power Snatch, 115/75 30 Pull-Ups 40/30cal Bike/Row/Ski Rx+: 135/95

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. “Grippy” 3 Rounds for Time 30 AbMat Sit-Ups 30 Double Unders :20 Hollow Hang 200m Run 10 Toes-to-Bar 100m Farmers Carry, 53/35 Rx+: 70/44

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. “Quadsplosion” 5 Rounds, 2:00 on, 1:00 off 10 DB Box Overs, 50/35 | 24/20 :30 Wall Sit Max Walking Lunges (BW)

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. “Plot Twist” 13min AMRAP 20/14cal Bike/Row/Ski 15 Box Jumps, 24/20 10 Hang Power Clean, 95/65 5 Strict Press, 95/65 Rx+: 115/75