If you haven’t done your 500m row for time yet this week, please do it today!
Warm-up: Coaches choice
Mobility: 10 minutes to work on global extension – http://www.youtube.com/watch?v=ZauufL4JiGs – good stuff starts at 1:45
Skill: The Kipping Pull-up – pull & hold for 3 seconds and slowly muscle the push-back, then hold for 2 seconds and push back, then 1…. Then work on stringing then together
Then:
2 minutes max effort pull-ups (scored)
-no break-
6 minute AMRAP of:
- 50 Double-Unders
- 15 Burpees
-no break-
2 minutes ME pullups
Finisher: Dynamax ball wheel
Score: first two minutes max effort pull-ups, AMRAP count, total pull-ups for both 2 minute sections
Beginners: Assisted pull-ups or ring rows, 20 DU attempts or 25 DUs
Advanced: Do C2B pull-ups for 2nd set of pull-ups. Please do your normal pull-up for the first set.
