SWOD: Weighted Pull Ups, 1 RM
-OR- Strict pull ups, kipping pull ups, or ring rows, 5 x max reps
Metcon: Complete as many rounds as possible in 20 minutes of:
105/75 lbs Overhead Squat, 7 reps
44/26 lbs DB/KB Overhead walking lunge, 10 steps (right hand)
44/26 lbs DB/KB Overhead walking lunge, 10 steps (left hand)
For the strength portion, do the toughest version of the pull up you can, even if you hang from the bar for five sets and struggle with an isometric hold for several seconds. The fight itself is sometimes more important than achieving the rep.
For the metcon, for those of you who "enjoyed" overhead squats or missed them last week, here's a chance to practice them again. Check your form on all exercises over trying to speed through the rounds. Walk lunges weight can be scaled up or down depending on proper movement. Burpees are 6-counts.
Post weights and times to comments.