Skill: Pull Up 3x max reps. Use your most difficult variation (weighted, strict, chin, etc).
WOD: 5 rounds for time
- 10 Burpee Box Overs (24/20")
- 10 Kettlebell Swings - Russian (as heavy as possible)
- 20 Double Unders
Post reps and times to comments.
9:06 with 70# KB RX
ReplyDeleteSwod: 3 strictPR, 10 kip PR
ReplyDeleteMetcon: 11:34 53# KB, 16"box
SWOD 3x50# wt. pullup
ReplyDeleteWOD 15:20ish 62#kb, 24"box, DU's
SWOD: 3 strict PU
ReplyDeleteMetcon: 16:06 50#kb, 20"box single rope
Skill: 1 strict
ReplyDeleteMetcon: 15:32 @ 53# kb, 20" box
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ReplyDelete