A) Strength: (approx. 20min) Strict pull up ladder, same as previous weeks, try to beat previous total reps. 1 drop, 2 drop, 3 drop etc until failure, rest 3min, and repeat the ladder.
B) 9min clock, 1min hs hold against wall, 1min hollow hold, 1 min superman hold x 3 rds
C) Metcon: 10min AMRAP:
5 hand release push ups
7 box jump overs (24/20)
9 ball slams 40-50/ 20-30
Score: total pull ups, rounds + reps for metcon
B) 9min clock, 1min hs hold against wall, 1min hollow hold, 1 min superman hold x 3 rds
C) Metcon: 10min AMRAP:
5 hand release push ups
7 box jump overs (24/20)
9 ball slams 40-50/ 20-30
Score: total pull ups, rounds + reps for metcon
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