WARM UP: Med Ball Toss

BUY IN:  Burpee Breathing Ladder 1-8

STRENGTH: Kipping and Butterfly


3 Rounds for time: 

Run x 400
Pull Ups x 30- 20 -10
Squats x 30- 20 -10
Sit Ups x 30- 20 -10
Squats x 30- 20 -10
Push Ups x 30- 20 -10
Squats x 30- 20 -10


If your gonna kip; KIP! One half of the Flying Flores's at five am.

The other half of the Flying Flores's

If you knew where Mark started as an athlete, you would get a little misty just like me right now. Way to never quit Silverback.




3 Responses

  1. This one is turning out to be quite the “barn burner”. Great work on the pullups this morning. Please don’t get frustrated. It’s all about progression.

    1. steady persistence in a course of action, a purpose, a state, etc., especially in spite of difficulties, obstacles, or discouragement.
    2. Theology. continuance in a state of grace to the end, leading to eternal salvation.

    When we walk in to the box each day it’s not just about training the body to be stronger. Build your “intestinal fortitude”.

    Thank you all for showing your warrior spirit and hard working mentalities. You inspire me.

    –I will now step down from the pulpit and go thrash myself at the pool.


  2. Well, the first round of Pull-ups is what killed this whole WOD for me. I am not there yet at all with the kip. Sure, I strung 4 together during the strength portion, but I am still at the “Too much brain” level. It will be great when I get to the point to where I can just jump onto a pull-up bar and not have to think about the movement……

  3. I was just over 20 minutes…….I think 20:46. I really, really didn’t want to do this WOD, but as usual, now I’m glad I did. Don’t cherry pick people! What doesn’t kill you makes you stronger.