WOD:

A. Pull-up Training:

1 minute max rope climbs or rope ills to standing or axe KBS at medium to heavy weight

rest 2 minutes

1 minute max muscle-ups or chest to bar pull-ups or pull-ups or banded/jumping pull-ups or ring rows

rest 2 minutes

Repeat 1 more time for a total of 2 rounds of pull-up training

B. Sprint Rounds: 3 minute AMRAP of

300m row

5 burpee pull-ups   RX+ 5 burpee muscle-ups

Max reps KBS 24kg/16kg  RX+ 32kg/24kg  (55 and over 20kg/12kg)

rest 3 minutes

Repeat 2 more times for a total of 3 rounds. Score = total KBS from all 3 rounds

C. Grip Development:

100m palming weight plate carry

200m KB farmers carry

10/7 finger tip push-ups

(complete 2 rounds if able)

CFHSV Running & Endurance WOD:

Sprint 200m, rest 1 minute x 2

Sprint 400m, rest 2 minutes x 2

Sprint 800m, rest 4 minutes

Sprint 400m, rest 2 minutes

Sprint 200m

meet at CFHSV at 8am

REMINDER: Advanced Gymnastics Workshop today at 11am!!