WOD
PH:
2-3x
Y+L+T
band pulldowns
Y+L+T
band pulldowns
A:
2-3x
Row
kip swing
Row
kip swing
B:
4x
A1.
Build Bar to Working Weight
A1.
Build Bar to Working Weight
A2.
Pull-up + Chin Over Hold
Chin-up + Chin Over Hold
Ring Pull-up + Chin Over Hold
Ring Row + Chest to Ring Hold
RX: Metcon (Time)
3x
21/15 cals
15 pushpress @65-70%
9 pull-ups
21/15 cals
15 pushpress @65-70%
9 pull-ups
Use Rower or Air Bikes
RX+: Metcon (Time)
3x
21/15 cals
15 pushpress @70%
9 C2B pull-ups
21/15 cals
15 pushpress @70%
9 C2B pull-ups
Use Rower or Air Bikes
O1: Metcon (Time)
3x
21/15 cals
15 pushpress @65%
9 ring pull-ups
21/15 cals
15 pushpress @65%
9 ring pull-ups
Use Rower or Air Bikes
O2: Metcon (Time)
3x
15/10 cals
12 pushpress
9 ring rows
15/10 cals
12 pushpress
9 ring rows
Use Rower or Air Bikes
