Monday 3/21/16

Performance

A. Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups

*If you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups

*Examples of Other pull-up options; Supinated COVP hangs (30sec), Ring Rows @ tempo (10 reps), Chest to bar Pulldowns (10 reps) + Seated Cable Row (10 reps)

 

Station 2 – Bench Press x 8 reps @ 20X1

 

B. For time:

Row 800 Meters or Run 800m or Bike 1.5 miles

10 burpees

20 Dips

30 Air Squats

40 Push-Ups

50 Sit-Ups

 

Competition

Wod will be posted at gym