W3D7

Sunday:

Both WODs:

Strength:

Chinups: two to three reps short of failure – 4 rounds

Then, hold the highest chinup position possible for as long as possible – 4 rounds

Rest as needed.

Metcon:

Air squat – 5min AMRAP

Rest 1 minute

Pushup – 5min AMRAP

Rest 1 minute

Air squat – 3min AMRAP

Rest 1 minute

Pushup – 3 min AMRAP

Post score for each round and total to comments.

*pushups-chest must contact the floor to count as a rep

*squats-hips must be lower than the knee to count

Midline Stability:

Front and side forearm planks, held as long as possible. 4 rounds each

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