SWOD

Weighted Pull-upsĀ  3 3 3

Weighted Dips 3 3 3

CWOD

Bottom To Bottom Tabata Squats

8 sets of air squats. 20 seconds of work (max air squats) followed by 10 seconds of rest until all 8 sets are completed. The 10 seconds of rest should be spent in the bottom of the air squat position. Post number of air squat reps for each set.

Tabata Situps

8 rounds of 20 seconds work, 10 seconds rest. Score is lowest number of repetitions in a round.

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