wednesday

Skill/Strength

​Pull-Up Progression
pick a set up based on what you got last Time.
Perform near maximal unbroken pull ups, rest, repeat.

A) If you got 15+ reps last Time
   - 3 rounds  max unbroken 3 min rest between sets

B) if you got 10-15 reps last Time
    - 4 rounds max unbroken 2 min rest between sets

C) If you got 5-10 reps last Time
    - 6 rounds max unbroken 1 min rest between sets

D) If you got less than 5 reps last Time
    -EMOM 8, 30 sec of work linking reps together, 30 sec rest

*SCORE = total reps completed.  put version you did in notes

Met-Con

​For Time:
60/50x Cal Row
50x Deficit Push-Ups (4"/2")
40x DB Alt. Hang Snatch (50/35)
30x Burpee Box Jump-Overs (24/20)
*15min Time Cap

Post

​Banded Lat Stretch 
-1min/side