Friday, April 18th

Main – WOD

500m Row (Time)

Max Effort 500m Row

Warm-up (No Measure)

Spend 10 minutes working on pull-up progressions:
Active shoulders
Open-close shoulders
Open-close high pulls
Everyone will perform warm-up. No one’s pull up form is good enough yet that you wouldn’t benefit from performing progressions.

Hand Twins (AMRAP – Reps)

12 Minute AMRAP with partner:
200m Run
Max Rep Pull-ups

*Partner WOD. Partner 1 runs while partner 2 does C2B. Score is total pull-ups performed.
Unassisted pull-ups

Rx+ =
C2B Pull-ups

Cash Out

Accumulate 3 minutes of plank holds


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