Strength:
Movement review: Jumping Pullups
EVERYONE will perform 3 sets of 15. If easy, lower the box or C2B option. Rest as needed.
then EVERYONE will work their way through the pullup ladder
10 Jumping Pullups (if performed easily move to:)
10 Banded Pullups (if performed easily w/1sec controlled pause move to:)
10 Banded Chinups (if performed easily w/1sec controlled pause move to:)
10 Strict Chinups (if performed easily move to:)
10 Strict Pullups (if performed easily move to:)
10 Kipping Pullups (if performed easily move to:)
10 Weighted Strict Pullups
WOD:
For Time:
21 Hang Power Snatch
21 Box Jumps (24/20)
40 Double Unders
15 Hang Power Snatch
15 Box Jumps
60 Double Unders
9 Hang Power Snatch
9 Box Jumps
80 Double Unders
L1: Box height and Snatch weight at coaches discretion, 2x SU’s ok
L2: 75/55, 3x SU’s ok
L3: 95/65
Accessory:
3xAMRAP Eccentric Push-Up
4 counts down
Explode up
3 sets of as many push ups as possible until failure
Recommended Stretching:
Archer Pose
Downward Dog