5 Rounds of:
-10 pull ups
-15 push ups
-20 sit ups
For the SWOD, in order to do benchmark metcons like "Fran" as rx'd, we need to work on our strength in the thruster. Go for a 1rm max here, and the next time "Fran" comes ups, 95 lbs or 65 lbs will feel like nothing!
For the metcon, pull ups can be kipped, strict, assisted, or jumping. Push ups are chest to floor, don't short cut them! Sit ups are on the abmat (yes again!). Squats are from a medicine ball to open hips at the the top. This is only 1/2 of the actual metcon Barbara, but we need to save a little something for the total.
Post weight and times to the comments section! bc