Thursday January 2, 2020

IM60/5, 6, 9 am and 3, 4, 5, 6 pm

Skill/strength: Pull-up Strength

10 minutes

2, 4, 6, 8, 10…

Strict pull-up or jump to negative pull-up

10 banded pull aparts

10 sec chin up hold

Rest as needed to perform pull-ups with quality

Workout: 17  min cap

35 overhead squats 115/75

15 Chest to bar

Run 800, ski 900 or row 1000

35 Chest to bar

15 overhead squats 115/75

Run 400, ski 450 or row 500

Wednesday, January 1st, 2020 at 10:48 pm / WODS