Wednesday, 1/20

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.
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