Wednesday 1/20
Cash in: 1×800
Cash out: 4×20 Floor wipers
Basic
Five sets of:
- Weighted Pull-Ups x 2 reps
- Rest 30 seconds
- immediately followed by…
- Five sets of:
- 30 seconds of Strict Supinated-Grip Pull-Ups x Max reps
- Rest 30 seconds
Against a 4-minute running clock:
- 500 Meter Row
- 15 Box Jump Overs
- Mountain Climbers x Max reps
Rest 4 minutes and complete three sets.
Performance
Five sets of:
- Weighted Pull-Ups x 2 reps
- Rest 30 seconds
- immediately followed by…
- Five sets of:
- 30 seconds of Strict Supinated-Grip Pull-Ups x Max reps
- Rest 30 seconds
Against a 4-minute running clock:
- 500 Meter Row
- 20 Box Jump-Overs
- Double-Unders x Max Reps
Rest 4 minutes and complete three sets.