Thursday April 29th

Weakness Warm Up:
Pick one of the following:
100/70 Calorie AAB
2K Row/Ski
1 Mile Run
10 Minute Cap With the weakness warm up the goal isn’t to try and necessarily PR but get more comfortable on “longer” monostructural tests. Be steady for the first 3/4’s and then if they’re feeling good, to end strong, or merely finish if you are not.

Every minute for 3 minutes
6 Scap Pull Ups into 2-6 Strict Pull Ups
Every Minute for 3 Minutes
7 Gymnastic Kips
Every :30 for 1:30 3-5 Traditonal Kipping Pull Ups

Wod- We are going to ask you your “game plan” before you start this wod whether you are doing chest to bar pull ups or a variation of a pull ups. Stick with your plan. 99 percent of us will not be going unbroken on this and for those that can it’s probably not the best idea.

For Time
18 Chest to Bar Pull Ups
35 Wallballs 20/14lbs
15 Chest to Bar Pull Ups
30 Wallballs 20/14lbs
12 Chest to Bar Pull Ups
25 Wallballs 20/14lbs
9 Chest to Bar Pull Ups
20 Wallballs 20/14lbs
6 Chest to Bar Pull Ups
15 Wallballs 20/14lbs

Target Score: 12 – 18 Minutes
Fire breather score: Sub-10 Minutes

Chest to Bar Pull Ups: Should never exceed 3 sets, scale to pull ups, jumping pull ups or rings rows if you need to
Wallballs: Should never exceed 4 sets in any round