SWOD: Chin Ups 3-3-3-3-3 reps
Metcon: 21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75/ 45 pounds
Push jerk, 75/ 45 pounds
Chin ups are with palms facing you. Try to work up to your highest 3 reps, ascending in weight each set. Or work the negative movements or static holds, as you work towards pullups. If you are close, continue to work your kipping pull ups.
For the metcon, the weight is light, so you can work on form. Only go as fast as your form can stay solid during the up and down portions of the lifts.
Post weights and times to comments.