Strength
a) Bulgarian Split Squats – 4×6 (each leg – heavy)
b) Strict Pull-ups – 4×8-10 reps
—Superset a/b every 3 min
Complete For Time w/ a Partner
400m Partner Sled Drag 135/90#
12 Wall Climbs or 40 C2B Pull-ups (RX+ = 30 Muscle-ups)
30 Dball over Shoulder 150/100#
800m Run
30 Dball over Shoulder 150/100#
12 Wall Climbs or 40 C2B Pull-ups (RX+ = 30 Muscle-ups)
400m Partner Sled Drag 135/90#
WOD Notes: Goal is sub 25. You will pick whether you want to WC or kipping C2B PU. If you came on wednesday, you may want to choose wall climbs since we did GI Janes then. You should be able to walk very fast or jog slow with the sled. You may drag your own sled as well if you don’t feel comfortable getting too close to someone else.