WOD: Thursday 12/10/20
Strength/Skill: 5 Sets
Pull-up Skill Work (superset both movements)
Rx:
- 4 x Strict Weighted Pull-ups (5s Negative)
- Max strict pull-ups (no weight)
Scaled:
- 6 x Strict Pull-ups (5s Negative) (if you use a band to get up, release band tension and control descent)
- 20 x Ring Rows
Metcon: 20m AMRAP
- 30 Cal Bike Erg
- Sled Rope Pull (20y)
- 6 x Wall Walks
- 200m Air-Runner
Cash-out: 4x
- 8 x DB Strict Press (per side)
- 60s Handstand
- 60s Front Plank