“A strong core will improve your technique, strength, and stamina, and compliment everything you do.”

Strength: 15m or less: Strict pull up Density ladder #3;

RX: weighted Strict C2B (1,2,3) x 4,

Intermediate: Weighted Strict Pull ups (1,2) x 5,

Beginner: slow Negatives (:6 to :10s negatives) x 10 (rest as needed to keep hitting your seconds) or Weighted Ring Rows (1,2,3) x 4

WoD:

RX: 5 rnds: 20 Sit ups, 30 Russian swings 53/35, 40 Double unders (15m cap)

Intermediate: : 5 rnds: 20 Sit ups, 30 Russian swings 53/35, 80 Single unders (15m cap)

Beginner: : 4 rnds: 20 Sit ups, 30 Russian swings 35/26, 40 single unders (15m cap)

Tim Strawn

Published by Tim Strawn