Workout of the Day, KHOUR


Workout of the Day, KHOUR

Metropolis Fitness – WOD

Head’s up! Bring-a-friend Day is next Saturday, May 19th!

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Metcon (Time)

7 rounds for time of:

5 deadlifts, 315/215

5 Alternating Chest-to-Bar Pull-ups and Toes to Bar

10 burpees in less than 30 seconds*

* If the burpees take longer than 30 seconds, redo them before moving back to the deadlift. If necessary, scale the number of burpees, but not the time constraint.

2 Responses

  1. johanna

    5 DL @145# (getting stronger?)
    5 alternating pullups and T2B
    10 burpees in less than 30 seconds
    Time: 18:49

    didn’t think i could get the 10 burpees, but was ok. tore my hand on the LAST t2b. 🙁

  2. PlayGurlPattyG

    I had to go light on those dead my legs from yesterday row thruster are still al denté

    5 DL @153lbs

    5 banded pull ups and 5 knees to chest (tall bar my usual spot was taken no floor safe dismount each time)

    10 Burpees 30sec each time ( I wanted to die but we never do)