Strength
Weighted/Banded Strict Pull-ups 5×5 (Go as heavy as possible for each set)
Conditioning
“Death By Pull-ups and Sit-ups”
1st Min – 1 Pull-up, 1 Sit-up
2nd Min – 2 Pull-ups, 2 Sit-ups
3rd Min – 3 Pull-ups, 3 Sit-ups
—Rest 5 minutes
2x500m Row ALL OUT!
—Rest 3 minutes between efforts
WOD Notes: Keep climbing the ladder until you fail to complete designated reps in that min. Score is the total number of reps of both movements. Today’s WOD should give your legs somewhat of a break from all those wall balls you did this weekend.
Community Notes:
1) I just wanted to say thank you to all Ragers who have been coming out each Sunday to support myself and others perform the open WOD’s. The energy has been amazing so far and I’m looking forward to you all getting after the last 2 weeks of the Open!
2) Big shout out to Matt Basilio for all the great pictures he has been taking!
3) I will be ordering men’s & women’s shirts ($20) and tank tops ($20) Wednesday! Please be sure to sign-up for one on my desk if you haven’t done so yet.
4pm class