Wednesdays WOD-The Aftermath




Every 30 secs for 10 rounds : 1 negative pull up (as slow as possible)


5 rounds for time of

4 burpee box jumps 24/20
5 push press/jerk @45/30
50m run

My shoulders were fairly tight after yesterdays WOD so I found the pull up practice at the start quite hard, its difficult trying to slowly lower your body under the bar, so for this I did one every minute rather than 30 seconds.

Like I said in the my previous Post- my Goal for the WOD was to RX so I’m happy to say I followed this through, this was a comfortable WOD to start but by round 4 I started to feel the burn, it definitely squeezed every last breath out of me. My time for this WOD was: 5.54- I’m happy with this & will reward myself by taking tomorrow off, Happy days 🙂 🙂



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