WOD

CrossFit 45 North – CrossFit

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Pull Apart Series (No Measure)

10 Pull Aparts

10 Reverse Pull Aparts (palms up)

10 90 Degree Pull Aparts (elbows 90 degrees – externally rotate; wrist neutral)

10 90 Degree Reverse Pull Aparts – same but palms up

10 Face Level 90 Degree Pull Aparts

10 Face Level 90 Degree Reverse Pull Aparts

10 Overhead pull aparts (spread the band lower band to shoulder)

JD’s Tabata (3 Rounds for reps)

8 RDS KBS (55/35)

Rest 1 Min

8 RDS Box Jumps (24/20)

Rest 1 min

8 RDS Plank Hold

Rest 1 min

Repeat 3x
You will do a tabata set of each, resting 1 minte between movements, then repeat for a total of 3x at each movement tabata style.

Plank Counts as 1 Rep

Body Weight Burn folks, use (35/25) KB