| Programming Notes: Continuation of the pullup progression. The WOD will allow you to increase your intensity a bit more than previous days. This will especially be the case since there is a 2 minute rest between rounds to fully allow you to build up your energy stores. You are also seeing the first time we are going to the legs since Murph. SWOD: EVERYONE will perform 3 sets of ME of movement that they are stuck at. then EVERYONE will work their way through the pullup ladder 10 Jumping Pull-ups (if performed easily move to:) 10 Banded Pull-ups (if performed easily w/1sec controlled pause move to:) 10 Banded Chin-ups (if performed easily w/1sec controlled pause move to:) 10 Strict Chin-ups (if performed easily move to:) 10 Strict Pull-ups (if performed easily move to:) 10 Kipping Pull-ups (if performed easily move to:) 10 Weighted Strict Pull-ups |
| WOD: 5 Rounds: 200m run 14 Front Rack Lunges (95/65) 10 Box Jumps (24/20) Rest 2 min Score=SLOWEST round L2: 75/55, 20″ L1: 45/35, box height at coach’s discretion |
| Accessory Work: Tricep Dips 3×10-15 |
| Recommended Stretching Downward Dog Dragon Pose Half Split |