Friday, December 13th

 In Workout of the Day

Main – WOD

Pull-ups

20 minutes working on pull-up drills/progressions:

Strict
Kipping
Butterfly

Then….

1 set max rep pull-ups

Rx =
unassisted pull-ups

Somewhere over the painbow (Time)

For time:
10/9/8/7/6/5/4/3/2/1

OHS
Bar facing burpees

*1 bear crawl lap on turf or length of the rig between each round
Rx =
95/75

Rx+ =
135/95

Time Cap – 20:00

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