Warm-up: 200m run then 1rd of: 10 Push-up to Spiderman 10 Reverse Burpee 10 False Grip Ring Row SKILL EMOM x 12 1) 6-8 Strict Pull-ups (No bands. Work on negatives or isometric holds.) or 3-4 MU 2) 30-40 DU (No singles, practice DU attempts) 3) 3-4 TGU (each) WOD: 3rds 300m Run 15 Pull-up...Read More
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