Strength
Weighted/Banded Pull-ups – 3x Max Effort (Limit 8-12 reps)
—Rest 2-3 minutes in between sets.
Conditioning
3 Rounds For Time
25 C2B Pull-ups
25 KB Swings 70/53lb
Run 800m (Backwards 400m, Forward 400m)
WOD Notes: Scaling for C2B Pull-ups are Chin over Bar. For the run, you must run backwards up the hill to the circle. Once you reach the circle, you may turn around and run forward on the way back. I expect this to be a 20 min+ WOD for a lot of you, so make sure to pace each round.
Ryan starting to make his trip outside backwards!