“Surround yourself with people that reflect who you want to be and how you want to feel, energies are contagious.”

Skill/Strength: 15m or less: Strict pull ups density ladder #4: Amrap 1:30 Max (RX) Strict C2B/ (Int) Strict Pull ups/ (Beg) Assisted Strict Pull up, rest 3m, Amrap 1:00 Max strict C2B/ Max strict PU, Max Strict APU, rest 2m, :30 Max Strict C2B, Max Strict PU, Max Strict APU 

WoD: 

Rx:

1000m run buy in, then 5rnds: 10 box jumps, 10 pull-ups, 10 sit ups

Intermediate: 

1000m run buy in, then 5rnds: 10 box jumps, 10 banded pull-ups, 10 sit ups

Beginner:

600m run buy in, then 5rnds: 10 box jumps, 10 ring rows, 10 sit ups

Tim Strawn

Published by Tim Strawn