Warm-up: Coach’s Choice
Strength/Skill: Rig Work: Spend 15 minutes working pull ups, toes to bar, bar muscles ups, etc.
WOD: For Time (20 Minute Cap)
12-8-4
Pull Ups
24-16-8
Alternating Lunges
12-8-4
Strict Pull Ups
24-16-8
Alternating Lunges
12-8-4
Chest to Bar Pull Ups
24-16-8
Alternating Lunges
12-8-4
Strict Chest to Bar Pull Ups
24-16-8
Alternating Lunges
Stimulus/Focus: Find four pull up progressions that challenge you. The lunges should give your upper body the break it needs to return to the rig.
Cool Down: 3 Rounds
5 Strict Push Ups
20 Russian Twists