Both WODs:


4 sets of chinups – submaximal reps. Full hang to chin over the bar.

Post reps for each set to comments


10 Goblet squats
10 Two-handed Swings

10 Rounds

Post time to comments.

Midline Stability:

3 sets of Superman Planks to failure (click for demo)



  1. Not good day today.
    Chinups 11-7-6-5

    53#Metcon 8:31
    subbed hanging squats for goblets (couldn’t breathe and back hurting)

    36# Metcon 6rnd 3:24 form went to pot

  2. 2, 2.5, 1.5, 2.5 – the halves were full extension, but I couldn’t get my chin over the bar. I subbed some holds at the top at the ends.

    35# @ 10.14

    Subbed for more but shorter reps. Need to develop the balance for this one.

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