assault bike, crossfit, pistols, pull-ups, Row, toes to bar, training, wod, workouts -

Friday 8.7.20

Warm-up Prep (10-15 Minutes)

400m Run

10 Samson Stretches

10 Spiderman's

10 Walk-Outs

10 Scap Pull-ups

10 Abmat Sit-Ups


Strength/Skill - Sumo Deadlift High Pull

EMOM 2x6

Build to a heavy 1 rep.



WOD (Workout of the Day) 


Row 1000M

6 Pistols on the minute

Rest 4 Minutes

Bike 75 Calories

3 Pull-Ups, 3 Toes to Bar on the minute


Incorporated Energy Systems in WOD:  Oxidative, Glycolytic


  • Our goal for this workout is to target 14-20 Minutes
  • Score is total time to completion

*Scale accordingly if any exercise cannot be performed RX