Tuesday, May 2nd, 2017

Ring Rows are the perfect strength builder for pullups.

 

Warm Up

500m Row
10 Scorpions
15 Good Mornings
10 Iron Cross

 

A) Strength/Skill

Every 2 Min for 10 Min
1 Pwr Clean + 1 Front Squat + 1 Pwr Clean @ 65%

3 Min EMOM
2 Tempo Pulls @ 70%

 

B) WOD

For Time:

15-12-9

Wallballs 20/14
Toes to Bar

Rest 3:00

12-9-6

Wallballs 20/14
Toes to Bar

Rest 3:00

9-6-3

Wallballs 20/14
Toes to Bar