In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Pull-ups and C2B Pull-ups

Performance: Opportunity to work on weighted pull-ups and C2B as a skill. Testing point for pull-ups – goal unbroken: 20 for Men, 15 for women.
Fitness: Progessions and homework

Part 2 – Conditioning: “Curt”

Performance: 4 RFT of –

  • 5 Curtis Ps (115/75lb)
  • 7 C2B (or Progression work)
  • 200m run

Curtis P = Power Clean + Lunge L/R with bar in front rack +  Push-press, then back to floor

Fitness: AMRAP 10 Minutes of –

  • 5 Curtis Ps
  • 7 Ring Rows or Pull-up progressions
  • 200m run

But wait there’s more… for time – pick one: 2k row, 1k row, 500m row, 1 m run, 800m run, 400m run