10 Scap Push Ups
10 Box Step Downs
10 Scap Pull Ups Then
AMRAP 5 Minutes
5 Ground to Overhead with Plate
10 Ring Rows
100m Run with Plate
*this says 12 fast pull ups so most of us will be using a band today on pull ups
we are more worried about fast strict pull ups looking great today rather than having them look a little sloppy or starting to have to kip
EMOM 10 Minutes, alternating movements:
– 12 Banded Strict Pull Ups
– 12 Push Ups
Pull Ups: Use a band that allows for FAST reps. Athletes may start with a lighter band and increase band thickness as needed.
Push ups- Use a band if needed to allow perfect form and fast reps. Athletes who can confidently hit 5 sets of 12 fast reps should add a deficit.
Wod- For time
50 Burpee Box Jump Overs 24-20
400m Run w/ 45lbs Plate
25 Burpee Box Jump Overs 24/20″
*step ups are ok if you aren’t too sure about jumping.