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Workout of the Day – Thursday January 9th, 2019 “Dos”

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Metcon (2 Rounds for time)

Strict Gymnastics


Strict Chest to Bar Pull-ups

Strict Deficit Handstand Push-ups

Directly Into…


Strict Pull-ups

Strict Handstand Push-ups (Floor)

*5 Minute Time Cap on Each
If time capped- count 5:00 plus number of reps not completed – (ie finished the round of 9 on top portion score is 5:12 (12 reps not completed))


DOS (AMRAP – Reps)

Partner WOD – you go I go style

6 Minute AMRAP

6 Burpees

6 Minute AMRAP

6 Box Jumps

6 Minute  AMRAP

Max cal row (split as you choose)

No rest between AMRAPs