Thursday 2.04.10

Hey guys and gals. Great work by everyone over the first three days. Remember, The Compound will not be programming rest days. Since we are all not on the same schedule, a WOD will be planned daily. That being said, don't be a hero! If you feel run down and you need a rest day, take one! You'll come back stronger and more in shape after letting your body recover. Rest and recovery from intense training makes you better; not more training. If you need to rest, please do so!

For Thursday we're going to decompress the spine a little while still getting after it...

SWOD
Weighted Pull Ups (palms facing away from you) find your 3rm.
If you can't do weighted pull ups, do 3x max reps of strict (not kipping) pull ups, or a pull up progression of your choice. Don't make it easy on yourself! The goal is to work up to unassisted pull ups!

Metcon
Max rounds in 15:00 of:
5 Chin Ups (palms facing you) - Sub body rows on rings or assisted chin ups if needed
10 Push Ups
15 Box Jumps (use the tallest box you can jump to)

Remember it is preferable to rest when needed, rather than make the movements easier. Don't drop the box height or get assistance with the chin ups when an extra :20 of rest will get you going again.

Post pull up weights and number of rounds to comments! bc