Warm Up: 1 min jumprope; 2x 30 du's (or 10 attempts),10 wall balls, 5 scapular pull ups, 5 strict pull ups
Skill Focus: 1 rep max weighted pullup (15-20 minutes) *coach verified for LB*
WOD: Set a 12 minute running clock (no rest in between. rest/transition is up to the athlete)
3 minutes of DU
3 minutes of wall balls 20-30/14-18
2 minutes of DU
2 minutes of WB
1 minute of DU
1 minute of WB
Post: max pullup and total reps
Those look like they were a lot of fun!
Those are definitely PR smiles and the outfits/shoes helped!
Skill Focus: 1 rep max weighted pullup (15-20 minutes) *coach verified for LB*
WOD: Set a 12 minute running clock (no rest in between. rest/transition is up to the athlete)
3 minutes of DU
3 minutes of wall balls 20-30/14-18
2 minutes of DU
2 minutes of WB
1 minute of DU
1 minute of WB
Post: max pullup and total reps
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