11.9.18

Iron

Weighted Pull-ups (Build to a heavy 1 rep)

*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

Performance

Metcon (Time)

3 Sets for time
21 cal Row
15 Pull Ups CTB Rx+; Kipping Rx
9 Box Jump Overs 36/30" Rx+; 30/24" Rx
Rest 2 min exactly

Fitness

Metcon (Time)

3 Sets for time
15/12 cal Row
9 Pull Ups Kipping Rx+; Jumping Rx
6 Box Jump Overs 24/20"
Rest 2 min exactly

Ryan Thompson