Tuesday, October 18th

WOD:
AMRAP, in 12 minutes, of:
6 Toes-To-Bar/V-Ups
6 Pull-Ups/Ring Rows
6 Burpee Box Jumps

You may substitute 3 Pull-Ups + 3 Chest-To-Bar Pull-Ups for the 6 pull-ups, or scale up even further to 2 Pull-Ups + 2 Chest-To-Bar Pull-Ups + 2 Muscle-Ups as a substitute for the 6 regular pull-ups.

POST:
4 rounds of:
10-15 DB Bench Presses
10-15 BB Bent Rows
20-30 Russian Twists

Try to choose a weight that will force you to fail within the ranges above. If you are able to do more reps with the weight you choose then do so for that set and then go heavier next round to bring it into the range above.