Warm-Up:
3 Rounds:
3 Chest-to-bar pull-ups
5 Clapping Push-ups
10 Box Jumps
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| Bill Sully in the house! |
5 Clapping Push-ups
10 Box Jumps
Dynamic Warm-up
WODs:
Strength:
Bench Press: 80% x 3, 85% x 3, 90% x 3+
MetCon:
Every minute on the minute, for as long as you are able:
3 Pull-Ups, with a 25# dumbbell held between your legs
5 Strict Pull-Ups (no DB)
7 Kipping Pull-Ups (no DB)
*If you make it more than 10 mins, add more weight to first set
3 Pull-Ups, with a 25# dumbbell held between your legs
5 Strict Pull-Ups (no DB)
7 Kipping Pull-Ups (no DB)
*If you make it more than 10 mins, add more weight to first set
Endurance: Tabata x 8
Run or Row: 20s on, 10s off, 8 rounds max effort!
Run or Row: 20s on, 10s off, 8 rounds max effort!
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