400m run, carve engine, crossfit, functional fitness, helen wod, kettlebell swings, pull-ups -

Tuesday 10.27.20

Strength/Skill - Dips & Grips

EMOM 2:00 x 7

8 Matador or Ring Dips

8 Clock Grip Pull-Ups or 30 Foot Farmers Carry with KB 


WOD (Workout of the Day) 


3 Rounds for Time

400m Run

21 Kettlebell Swings 53/35

12 Pull-Ups

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic


  • Our goal for this workout is to target 8-12 Minutes
  • Score is time

*Scale accordingly if any exercise cannot be performed RX