“With the new day comes new strength and new thoughts”

Skill/Strength: Strict pull ups density ladder: (1,2,3) x 4 

RX:  Strict C2B,   

Intermediate: Strict Pull ups, 

Beginner: Strict Bar/Ring rows + negative

Wod: 

RX: For time: 200’ walking lunge buy in: 20/15 cal row, 20 Burpees, 20 jumping air squats, 40 Double unders, 20 jumping air squats, 20 Burpees, 20/15 cal row: 200’ walking lunge buy out

Intermediate: For time: 200’ walking lunge buy in: 20/15 cal row, 20 Burpees, 20 jumping air squats, 80 Single unders, 20 jumping air squats, 20 Burpees, 20/15 cal row: 200’ walking lunge buy out

Beginner: For time: 150’ walking lunge buy in: 15/10 cal row, 15 Burpees, 15 jumping air squats, 30 Single unders, 15 jumping air squats, 15 Burpees, 15/10 cal row: 150’ walking lunge buy out

Tim Strawn

Published by Tim Strawn