Tuesday, September 29, 2015

Hello Everyone!

Great Day today on the deadlifts. Lifts looked great and everyone pushed hard on the WOD. 

Strength

Pullup Progressions 

Take 8-10 minutes to see where you are on the following:

  • Strict Pullups (C2B, Weighted)
  • Kipping Pullups
  • Butterfly Pullups
  • Ring Rows

12min EMOM

  • 0: 3-5 Strict Pullups or Banded Pullups or 15sec Pullup Hold
  • 1: 5-7 Ring Rows + 5-7 Pushups
  • 2: 150m run

Conditioning

4min AMRAP

  • 8 Pullups or Ring Rows
  • 12 Situps

A full on sprint. Get on that bar and move. Get off and throw in some situps. 

- Team 782