“The secret of getting ahead is getting started.”- Mark Twain

Skill/Strength: Strict Pull up (conga line style) Scale negatives :5 to :10 holds of 1,2,3 x 3 (Rx Strict Pull ups -1,2,3,4,5 x 3) Rx+ (Bar muscle ups, 1,2,3 x 3)

Wod: “Man O War”

3 rnds: 50 double unders, 25 hang power cleans 95/65, 50 DU, 25 push press

Tim Strawn

Published by Tim Strawn