Bodyweight Strength
4 sets (~16-18 mins)
Ring Strict Pull-Ups (31X2 tempo) x 3-5 reps
REST 30 secs.
Push-Up Negative (4 second lower) & Hold (4 second hold at bottom) x 4 reps, rest 10 seconds between reps
REST 90 secs.
WOD
“Lead Balloon”
For Time (12′ HARD CAP):
200m Run
10 CTB Pull-Ups + 30 Wall Ball Shots (20/14 to 10’/9′)
400m Run
10 CTB Pull-Ups + 30 Wall Ball Shots
200m Run