Wednesday 2/6/18

Strength: 12 min to establish 1RM weighted strict pull up

*Minimum 3 warm up sets

Scaled = test chin over bar hold, then sets of 1-3 eccentric  pull ups for 12 reps total


Every 5 min for 30 min 500m row *Score is slowest time

Accessory: Choose a skill and spend 5-10 min practicing

A)Muscle up transition )

Double Unders

C) Pistols